Fix Shoulder Impingement: A Practical Guide to fix shoulder impingement

If you want to fix shoulder impingement for good, you can't just chase the pain. You have to get to the root of the problem, which usually boils down to poor posture, sneaky muscle imbalances, and faulty movement patterns that have built up over time. The real solution is a smart, structured approach: restore mobility where you're stiff, strengthen the rotator cuff and upper back muscles that support the joint, and then re-train your body to move correctly.

This process creates space within the shoulder joint, giving everything room to move without that awful, painful pinch.

Understanding Why Your Shoulder Actually Hurts

That sharp, nagging pain you get when reaching up for something on a high shelf or fastening a seatbelt isn't just random. It's a mechanical problem. Clinically, it's called subacromial impingement syndrome, but you can think of it as a "traffic jam" inside your shoulder.

Picture the top of your shoulder blade (the acromion) as the low-hanging roof of a tunnel. Running through that tunnel are your rotator cuff tendons and a small, fluid-filled sac called a bursa, which is supposed to keep things gliding smoothly. When you lift your arm, these structures need to pass through cleanly. Impingement is what happens when that space shrinks, and the "roof" starts grinding down on the soft tissues inside.

If this sounds familiar, you're not alone. This is by far the most common reason people show up at a clinic with shoulder pain, making up a whopping 44% to 65% of all shoulder complaints. Some research even suggests the lifetime prevalence of shoulder pain hits nearly 67%, which shows just how frequently this goes wrong. You can dig into the full research on shoulder pain prevalence to see how the numbers break down.

The Usual Suspects: What's Causing the Pinch?

So, what’s causing that critical space in your shoulder to shrink? It’s almost never one single thing. It’s a slow burn, a combination of habits and imbalances that eventually push the joint past its breaking point. Getting a handle on these is your first real step toward a fix.

• Your Posture is Probably a Factor: Let's be honest, most of us spend hours a day hunched over a keyboard or a phone. This classic "computer posture" makes your shoulders slump and round forward, which physically narrows that subacromial space. It's a direct route to impingement.

• Muscle Imbalances (The "Mirror Muscle" Problem): We're often guilty of training what we see in the mirror—chest and front delts—while the all-important muscles in the upper back and rotator cuff get ignored. This creates a tug-of-war where the stronger front muscles pull the shoulder joint forward and out of alignment, setting the stage for impingement.

• Repetitive Overhead Movements: If you're a swimmer, a baseball player, or a gym-goer who loves the overhead press, you're putting your shoulder through a lot of repetitive stress. Without rock-solid mechanics and stability, that repetition leads to inflammation, micro-trauma, and eventually, chronic pain.

• Your Unique Anatomy: Some people are just built differently. Their acromion might have a more hooked shape, leaving less room for the tendons from the get-go. You can’t change your bone structure, but you can absolutely control and optimize all the muscles and movements around it to make the most of the space you have.

The Big Picture: Stop thinking of shoulder impingement as a simple "injury." It’s a mechanical puzzle. Your goal isn't just to make the pain go away for a week; it's to fix the underlying mechanics by correcting your posture, balancing out your strength, and cleaning up your movement. Do that, and you create the space your shoulder needs to move freely and without pain.

A Quick Reality Check

Before you jump into a full-blown rehab plan, it helps to have a clearer idea of what you’re dealing with. These simple, at-home tests can help you identify the classic signs of impingement. This isn’t a formal diagnosis, of course, but it can give you confidence that you're on the right track.

Quick Self-Assessment for Shoulder Impingement

Test Name	How to Perform	What Might Indicate Impingement
Neer's Test	Stand or sit. Have a friend gently raise your affected arm straight out in front of you, as high as it will go, keeping your thumb pointed down.	A sharp, pinching pain at the front or top of your shoulder, especially toward the end of the range of motion.
Hawkins-Kennedy Test	Raise your affected arm to 90 degrees in front of you, and bend your elbow to 90 degrees. Have a friend gently rotate your forearm downward (internal rotation).	Pain at the front of the shoulder, indicating the rotator cuff tendon is being pinched under the acromion.
Painful Arc Test	Slowly raise your arm out to your side, with your thumb pointing up. Continue raising it all the way overhead.	Pain that appears in the middle of the movement (usually between 60 and 120 degrees) and then eases up as you get higher.

If you felt a familiar pinch during one or more of these tests, it’s a strong signal that impingement is likely the culprit behind your pain. Now, you have a starting point for taking action.

Smart Strategies for Immediate Pain Relief

When your shoulder is screaming, the last thing you want is a long-term game plan. You need relief, and you need it now. The goal here is to put out the fire. This is about smart, immediate pain management that lets you get on with your life—and sets the stage for fixing the real problem.

We need to reduce inflammation and give those irritated tissues in the shoulder some breathing room. This doesn't mean you have to stop moving altogether. It just means you have to start moving smarter. We're shooting for what’s called relative rest, a concept that allows you to keep training while giving the injured part of your shoulder a much-needed break.

Embrace Relative Rest and Smart Modifications

Benching yourself completely is almost always a mistake. It just leads to stiffness and weakness, making things ten times worse when you finally try to get back to it. The real trick is to pinpoint the exact movements that cause that sharp, pinching pain and find a pain-free workaround.

Think of it like finding a detour around a nasty traffic jam. You're still heading to the same destination, just taking a different route to avoid the bottleneck.

Here are a few examples I give clients all the time:

• Bench Press giving you grief? Try swapping the barbell for dumbbells. This frees up your shoulders to find a more natural, comfortable path of motion. A neutral grip (palms facing each other) can also work wonders by instantly creating more space in the joint.
• Can't live without overhead pressing? Try a landmine press instead. The angled path is often way more forgiving on the shoulder than a strict vertical press. Just be sure to drop the weight way down at first.
• Pull-ups feeling awful? Switch up your grip or add a band for some assistance. You could even substitute with different rowing variations to build that crucial upper-back strength without the direct overhead stress.

Ultimately, you have to listen to your body. A dull muscle ache is one thing, but that sharp, stabbing pain is a non-negotiable stop sign. Time to back off and modify.

Key Takeaway: You don't have to stop training. You just have to stop provoking the injury. Find movements you can do through a full range of motion without that tell-tale impingement pinch. Staying active actually helps recovery by promoting blood flow to the area.

Strategic Use of Ice and Gentle Movement

When you’re dealing with an acute flare-up—that hot, angry feeling in your shoulder—ice can be your best friend. Applying a cold pack for 15-20 minutes at a time can do a great job of dialing down the inflammation and taking the edge off the pain. This is especially effective in the first 24-48 hours after you’ve really aggravated it.

While the shoulder is angry, you still want to encourage some gentle, pain-free movement. This is key to preventing the joint from locking up.

The Pendulum Swing is a classic for good reason. Here’s how to do it right:

1. Lean over, supporting your good arm on a table or the back of a chair.
2. Let your painful arm hang straight down toward the floor. It should feel completely limp.
3. Gently use your body to initiate a small swinging motion—the arm itself should be passive, like a pendulum.
4. Make small circles, swing it forward and back, and side to side. The arm should feel like dead weight.

This simple drill helps to gently decompress the shoulder joint without firing up the rotator cuff muscles, offering immediate relief and helping maintain your range of motion.

For other hands-on approaches, the differences between https://lindyhealth.com/dry-needling-vs-acupuncture/ are worth exploring as complementary therapies. If you're dealing with stubborn muscle knots that contribute to the problem, something like Trigger Point Injections for Pain Relief could also provide targeted relief.

By mixing smart activity modifications with these simple pain-relief tactics, you create the perfect environment for healing. This is what clears the way for the real work ahead: restoring proper movement and fixing this thing for good.

Restoring Mobility and Scapular Control

Okay, now that we’ve taken the edge off the immediate pain, it’s time to get to the real work. This is where we start addressing the underlying reasons your shoulder is angry in the first place. To truly fix impingement, we need to create more physical space within the shoulder joint itself. That boils down to mastering two things: mobility and scapular control.

Think of your shoulder joint as a busy intersection. The pain you felt was a massive traffic jam. Our mission now is to widen the roads (that’s improving mobility) and teach the traffic cops (your shoulder blades) how to direct the flow of traffic efficiently. If you only do one without the other, that traffic jam is pretty much guaranteed to happen again.

Unlock Your Thoracic Spine and Shoulder Rotation

Before you can even think about controlling your shoulder blade, you have to make sure it can move freely. For so many of us, years spent hunched over a desk or a phone have left our upper back—the thoracic spine—incredibly stiff. When your upper back is rigid, it forces the shoulder joint to pick up the slack and move in ways it was never designed for. That’s a fast track straight to impingement.

So, the first order of business is getting that upper back moving again.

Thoracic Spine Foam Rolling:

1. Get on the floor with a foam roller placed horizontally across your upper back, right below your shoulder blades.
2. Support your head with your hands and keep your core braced to protect your low back.
3. Slowly roll up and down, covering the area from the base of your neck to the middle of your back.
4. If you find a particularly tight spot, hang out there for a second. Try to gently extend your upper back over the roller, almost like you’re doing a mini crunch in reverse.

Next up, we need to reclaim any lost shoulder rotation, especially internal rotation. The classic sleeper stretch is great for this, but you absolutely have to be gentle. Forcing this stretch is one of the easiest ways to make things worse. Go to the point of a mild, comfortable stretch, and never push into sharp pain.

Pro Tip: Don't just do these exercises once and forget about them. Weave them into your warm-up routine before every single workout. Lasting change comes from consistent, gentle mobility work that helps you build a more resilient shoulder over time.

Teaching Your Shoulder Blades How to Move

Once you've freed up some room to move, the next critical step is teaching your shoulder blades—your scapulae—how to function correctly. A healthy scapula should glide smoothly across your rib cage, giving your arm a stable yet dynamic platform to move from. When that smooth gliding action is gone, the mechanics of the entire shoulder are thrown completely out of whack.

The goal here is simple: re-educate the muscles that control the scapula. We need to wake them up and give them a crash course on how to do their job properly.

Wall Slides: This is the perfect drill to start with because the wall gives you instant feedback.

• Stand with your back flat against a wall, with your feet a few inches forward.
• Bring your forearms up into a "goal post" position, pressing them against the wall.
• Slowly slide your arms up the wall, focusing on keeping your lower back, shoulder blades, and elbows in contact with the wall the entire time.
• Only go as high as you can before your back starts to arch or your elbows peel off the wall.

This specific movement pattern is so important. When you lift your arm overhead, your scapula is supposed to rotate upward along with it. In people with impingement, it often barely moves, which directly contributes to that pinching feeling.

Understanding the stats on shoulder pain really highlights why these foundational movements are so crucial. The incidence of shoulder impingement shows a clear age-related pattern: it's found in 22.2 per 1,000 people aged 18-44, but that number nearly doubles to 40.2 per 1,000 in the 45-64 age group. It’s a problem that tends to get worse after 50, especially for those in physically demanding jobs. You can dive deeper into the epidemiology of shoulder pain to see just how common this really is.

Activating the Key Stabilizers

With better movement patterns starting to take hold, we can now zero in on activating the specific muscles responsible for keeping your scapula stable. The Prone Y-T-W series is a fantastic sequence for targeting the lower and mid-traps—muscles that are notoriously weak and underactive in most people.

You’ll do these lying face down on a bench or even the floor. The secret is to initiate every single rep by squeezing your shoulder blades together first, before your arms even begin to lift.

• Prone Y: Thumbs pointing up, arms at a 45-degree angle from your body. Squeeze the blades, then lift.
• Prone T: Thumbs up, arms straight out to your sides. Squeeze the blades, then lift.
• Prone W: Arms bent to create a "W" shape. Squeeze the blades, then lift.

These are not heavy strength exercises. Use very light dumbbells or no weight at all. The entire focus is on muscle activation and precise control. Many of these foundational drills are perfect for resistance bands. If you want to know which bands are best for this, check out our complete guide to resistance bands and how to use them for rehab.

Let me be clear: mastering these mobility and control drills is non-negotiable. They are the foundation upon which all your future strength and resilience will be built. If you skip this phase, you're just slapping a band-aid on the problem and waiting for the pain to inevitably come back.

Building a Resilient Rotator Cuff and Upper Back

Now that you’ve opened up your shoulder's mobility and started waking up the right muscles, it's time to build some serious armor. Think of the last phase as laying the foundation; this is where we build the actual structure.

A strong, stable shoulder isn't just about the small rotator cuff muscles. It’s about creating a powerful, integrated system that includes your entire upper back.

Forging this kind of resilience is your long-term ticket to getting out of pain and keeping it from coming back. When the rotator cuff and the bigger muscles—your rhomboids, traps, and rear delts—are strong and working in sync, they physically pull your upper arm bone (the humerus) down and back. This action creates more room in that subacromial space, giving your tendons room to breathe and finally ending that painful pinching.

We're following a specific, logical flow here: unlock stiff areas first, then establish control, and finally, add in mobility to restore full function.

This process ensures we're not just chasing pain. We're addressing the root causes of the dysfunction before we start layering on strength, which is the key to a lasting fix.

Starting with Isometrics for Safe Activation

Jumping straight into heavy, dynamic movements right now would be a recipe for a setback. We need to start smarter. That's why we begin with isometrics—muscle contractions where the muscle fires, but the joint itself doesn't move.

This is, hands down, the safest way to begin strengthening the rotator cuff without aggravating any lingering inflammation.

Isometrics are absolute gold because they let you build strength at a very specific, pain-free angle. You can wake up those sleepy muscles and rebuild your mind-muscle connection without putting any stress on sensitive tissues.

How to Perform Isometric External Rotation:

• Stand next to a wall or door frame, with your sore shoulder closest to it.
• Bend your elbow to 90 degrees, make a fist, and tuck that elbow firmly into your side.
• Now, press the back of your fist into the wall as if you were trying to rotate your arm outward.
• Hold this gentle contraction for 5-10 seconds, then relax. Aim for 5-10 repetitions.

The key here is the intensity. You're not trying to push the wall down. Start with about 50% of your maximum effort and slowly build from there. You should feel the muscles on the back of your shoulder working, with zero pinching in the front.

Progressing to Dynamic Strengthening

Once you can knock out those isometrics without any pain, you're ready to add movement. This is where resistance bands become your best friend. They provide a smooth, consistent tension that's perfect for the small, endurance-based muscles of the rotator cuff.

We’ll focus on two cornerstone exercises that hit external rotation and scapular retraction—the exact movements that directly fight the mechanics of impingement.

• Band Pull-Aparts: This is a powerhouse for the upper back. Grab a light resistance band with both hands, arms straight out in front of you at shoulder height. Keeping your arms straight, pull the band apart by squeezing your shoulder blades together. Imagine trying to pinch a pencil between them. Control it on the way back in.
• Banded External Rotations: Anchor a light band at elbow height. Stand sideways to the anchor and hold the band with your far hand. Pin your elbow to your side (a small, rolled-up towel can help here) and pull the band outward, rotating your forearm away from your body. This movement should come entirely from the shoulder—no twisting your torso.

Crucial Insight: The goal here is not to lift heavy. It's all about precision and control. If you feel your upper traps taking over or your shoulder hiking up toward your ear, you've lost the plot. Drop to a lighter band and refocus on perfect form.

Building a Stronger Upper Back

A resilient rotator cuff can't exist on an island; it needs a strong upper back to support it. Exercises that target your rhomboids, mid and lower traps, and rear delts are completely non-negotiable. This is what pulls your shoulders back into a healthier, more stable posture.

The face pull is arguably the single best exercise you can do for shoulder health. It strengthens the external rotators and the upper back muscles all at once, directly training the pattern needed to fix your impingement.

How to Execute the Perfect Face Pull:

1. Set a rope attachment on a cable machine to about chest height.
2. Grab the ropes with an overhand grip, so your thumbs are pointing back at you.
3. Step back, and pull the ropes toward your face, aiming for your eyes or forehead.
4. As you pull, actively drive your hands apart and rotate your shoulders externally.
5. Finish by squeezing your shoulder blades together hard. Hold for a one-second count before controlling the weight back.

Remember, this is not an ego lift. Focus on higher reps (15-20 per set) with light weight to build muscular endurance and hammer home those good movement patterns.

Here's a look at how you might progress these movements over a month.

Progressive Rotator Cuff Strengthening Protocol

This sample 4-week progression shows how to safely and effectively increase the challenge of these key exercises. The goal is mastery at each stage before moving on.

Week	Exercise	Sets x Reps	Progression Notes
Week 1	Isometric External Rotation	3 x 8 (5-sec hold)	Focus on activating the muscle with zero pain.
Week 1	Band Pull-Aparts	3 x 15	Use a light band. Focus on squeezing shoulder blades.
Week 2	Banded External Rotations	3 x 12	Slow and controlled reps. Elbow stays pinned.
Week 2	Face Pulls (light weight)	3 x 15	Emphasize external rotation at the end of the pull.
Week 3	Banded External Rotations	3 x 15	Increase reps or use a slightly heavier band if form is perfect.
Week 3	Face Pulls	3 x 18	Add reps before adding weight. Maintain the peak squeeze.
Week 4	Banded External Rotations	3 x 15-20	Focus on endurance. Ensure no upper trap takeover.
Week 4	Face Pulls	3 x 20	Increase weight slightly only if you can maintain flawless form.

This progressive approach—from gentle isometrics to dynamic control and finally to integrated strength—is how you build a shoulder that isn't just pain-free, but genuinely bulletproof.

Returning to Lifting and Advanced Training

Getting your shoulder out of pain is a huge win, but let’s be honest, that’s only half the battle. The real prize is getting back under a heavy bar and training with intensity, without constantly looking over your shoulder (so to speak) for that familiar pinch. This final phase is all about making a smart, strategic return to the movements you love—think bench press, overhead press, and pull-ups.

This isn’t about just jumping back in and hoping for the best. It's about being methodical, respecting the healing process, and using specific tweaks to protect your shoulder as you rebuild strength. Your body just spent weeks or months learning new, healthier ways to move; now it's time to apply those lessons under load.

Reintroducing Major Lifts with Smart Modifications

The key to a successful comeback is to gradually reintroduce stressful lifts while giving your shoulder a bit of a mechanical advantage. This means tweaking your form and exercise selection to keep that subacromial space as open as possible, even when the weights start climbing.

Here are a few practical, in-the-trenches examples you can use in the gym today:

• Bench Pressing: First things first, swap the barbell for dumbbells. This simple change allows for a more natural range of motion and lets you use a neutral grip (palms facing each other), which is way friendlier to the shoulder joint. Also, get religious about the eccentric, or lowering, portion of the lift—control the weight down for a slow 3-4 second count.
• Overhead Pressing: A strict vertical press can be the final boss for a recovering shoulder. Don't rush it. Start with a landmine press instead; the angled path is far more forgiving. When you do go back to a vertical press, use dumbbells with a neutral grip and think about pressing slightly forward, not directly over your head.
• Pull-Ups and Chin-Ups: A super-wide grip on pull-ups can be a problem. Start with neutral-grip or supinated-grip (chin-up) variations, as these positions are less demanding on the joint. Using a resistance band for assistance is a great way to reduce the load while still grooving the correct pattern.

The Golden Rule of Progression: If you feel that sharp, familiar pinch at any point, it's not a signal to "push through it." It’s your body giving you direct feedback to stop, reassess, and modify. True progress comes from consistency, not from one heroic but painful workout. For more on building those solid routines, our guide on how to make movement and exercise stick has some great insights.

Considerations for High-Volume and Enhanced Athletes

For dedicated bodybuilders and athletes—especially those using performance enhancers like peptides or TRT—the conversation gets a little more nuanced. Accelerated muscle growth and the ability to handle insane training volume can sometimes outpace the recovery capacity of your tendons and ligaments.

Your muscles might feel ready for another high-volume chest day, but the connective tissues in your shoulder could be waving a white flag. This mismatch is a classic setup for overuse injuries and impingement flare-ups.

If this sounds like you, here’s what to keep an eye on:

1. Manage Your Press-to-Pull Ratio: It’s a classic mistake: way too much horizontal pressing (bench, push-ups) compared to horizontal pulling (rows). A good rule of thumb is to aim for a 1-to-2 ratio of pressing sets to pulling sets to keep your shoulders healthy and structurally balanced.
2. Don't Abandon Your "Prehab": Those face pulls, band pull-aparts, and external rotation drills you used to fix your shoulder? They don't just disappear once you're pain-free. They are now a permanent part of your warm-up and accessory work. Think of it as daily maintenance for your shoulders.
3. Periodize Your Intensity: You can't go heavy all the time. Seriously. Plan deload weeks or phases where you back off the intensity on your big compound lifts. This gives your joints and connective tissues a chance to catch up and fully recover, which is absolutely critical for long-term gains.

Common Questions About Fixing Shoulder Impingement

Going through shoulder rehab can feel like you're navigating a maze in the dark. You're putting in the work, but questions always pop up. Is this the right kind of sore? How long is this really going to take? Getting clear on these common questions is what separates a frustrating, stalled-out recovery from a successful one.

One of the biggest skills you'll develop is learning to interpret what your body is telling you. You have to become a pro at telling the difference between the ache of a well-worked muscle and the sharp, stop-right-there pain that’s doing more harm than good.

• "Good Pain" (Muscle Soreness): This is that dull, diffuse ache deep in the muscle belly, usually showing up a day or two after you’ve trained. It feels like you put in some real work, and it usually eases up with a bit of light movement. Think about the satisfying feeling in your upper back after a solid set of face pulls. That's the stuff we're after.
• "Bad Pain" (Joint or Impingement Pain): This is different. It’s a sharp, pinching, or even stabbing sensation right at the front or top of the shoulder joint. It hits you during the movement, not 24 hours later. This is your non-negotiable red light. Stop the set immediately.

Mastering this distinction is probably the single most important skill you can learn during your rehab. Grinding through muscle soreness is one thing, but pushing through that sharp joint pain is a guaranteed recipe for a setback.

What Does a Realistic Recovery Timeline Look Like?

This is the million-dollar question, isn't it? And the honest-to-god answer is: it depends. A minor flare-up from one sloppy bench press session might clear up in a couple of weeks with smart adjustments. But a chronic issue you've been ignoring for years? That's going to be a longer road.

As a rule of thumb, it often takes at least as long to truly fix a problem as it did to create it. Remember, consistency beats intensity every single time here.

For most folks who stick with a structured program, the journey usually breaks down like this:

1. Phase 1 (Putting Out the Fire): The first 1-3 weeks are all about calming the shoulder down. The goal is a noticeable drop in your daily, nagging pain.
2. Phase 2 (Waking Things Up): Over the next 3-6 weeks, the focus shifts to restoring your range of motion and firing up the right muscles. You'll start feeling less stiff and more in control of the joint.
3. Phase 3 (Building a Bulletproof Shoulder): From 6 weeks onward, you’re building real, lasting strength. This phase is ongoing, but you should feel significantly more robust and confident putting a barbell back in your hands.

Just remember, recovery is never a straight line. You’ll have great days and days where it feels like you've gone backward. We're looking for a steady upward trend over months, not an overnight miracle.

What to Do When You Hit a Plateau

It’s incredibly frustrating, but hitting a plateau where your progress grinds to a halt is a totally normal part of the process. When it happens, the answer isn't to just push harder with the same old routine. It's time to put on your detective hat.

First, go back to the absolute basics. Has your form on your face pulls or external rotations gotten a little lazy? Are you shrugging your traps up to your ears without realizing it? Film yourself on your phone or ask a training partner to watch you. So often, a tiny form tweak is all it takes to unlock progress again.

Next, take an honest look at your life outside the gym. How's your sleep? Is work stress through the roof? These things have a massive impact on your body’s ability to heal. Seriously, sometimes the best rehab for your shoulder is just getting an extra hour of sleep per night.

Finally, if you’ve been doing the same three drills for six weeks straight, your body might just be used to them. It’s time to introduce some novelty. Try a different rowing variation, change the angle on your band pull-aparts, or explore a new mobility drill. A fresh stimulus can be exactly what your body needs.

When Is It Time to See a Professional?

While this guide gives you a powerful framework for self-rehab, you need to know when it's time to call in the pros. Trying to tough it out isn't always the right move.

You should get professional help from a doctor or physical therapist if:

• The pain is bad enough at night that it’s wrecking your sleep.
• You're getting any numbness, tingling, or significant weakness down your arm.
• You’ve followed this program to the letter for 4-6 weeks and have seen zero improvement.
• Your pain started because of a specific, sudden injury, like a fall or a lift gone wrong.

A good clinician can give you a concrete diagnosis, rule out something more serious like a full-thickness rotator cuff tear, and provide hands-on treatments that can really speed up the healing process.

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Answering these questions on your own gives you the power to troubleshoot your recovery. But if you want a dedicated team in your corner to build your plan, keep you accountable, and make sure you’re on the fastest path out of pain, Lindy Health is here for you. We design the program and provide the daily coaching you need to get back to performing your best. Find out more and get started at https://lindyhealth.com.