Adam Cannella | Mobility & Movement Coach

✨ Roll Away the Pain: A Beginner’s Guide to Pain Relief ✨ 🎯 Quick & Easy Strategies to Relieve Pain and Take the First Step Toward a Pain-Free Life! 👇 Comment "PAIN" below to get your FREE copy! 👇 💡 I created this guide for anyone feeling stuck with their aches and pains, unsure of how to find relief. If that sounds like you, trust me—I’ve been there too. Years ago, in my 20s, I was banged up with one injury after another. Every time pain wouldn’t go away on its own, I’d call up a physio, chiropractor, or massage therapist, juggling schedules and waiting in discomfort for my appointment. Sound familiar? Then one day, everything changed. My trainer introduced me to something called a foam roller. At first, rolling out my quads felt intense—but afterward? I felt lighter, looser, and like a huge weight had lifted off my body. I was hooked. From there, I dove into research, discovering simple tools like foam rollers and trigger balls (lacrosse balls are a favorite!). These tools helped me take control of my pain—no more waiting weeks for appointments. It felt empowering. Now I want to share this knowledge with YOU. This guide is packed with beginner-friendly techniques to help you relieve pain on your own and feel stronger, calmer, and more in control. 📥 Ready to take charge of your pain? Comment "PAIN" below, and I’ll send you your FREE guide!

I was once told the same thing, "your feet are flat". 👇 Comment PAIN below for my FREE Foot pain guide 🦶🏼Yes, my feet were flat. But they were flat because they were weak and lazy. 🦵🏼Most people can turn their feet from flat to arched, that's why you have muscles in your feet right? But if you've had someone else, eg your shoes doing the work all the time... it's gonna be pretty tough to do it yourself. 💪🏼Start training your feet more so you don't have to rely on something else to do the work.

Yes flipping you KB upside down make a huge difference 👉Follow @adam.movement.therapy for less shoulder pain If you get shoulder pain with pressing overhead, flipping your kettle bell could give you instant relief, here’s why. By flipping the kettle bell you’re adding an instability element to the lift, this forces you to grip harder, squeeze your core harder and the stabiliser muscles around the shoulder kick into overdrive. The result is extra tension and stability around the shoulder which your shoulder will love. Think of it as getting way more support than you’re used to. Your shoulder feels way more stable and safe which therefore gives you less reasons to produce pain in the movement.

Do glute bridges or hip lifts give you back pain? 👉Follow @adam.movement.therapy for less back pain This could be the fix. Most people get pain in their back from hip lifts because they love to arch their lower back, putting more strain and load through their back. Sometimes it’s a little difficult to break this habit, so by trying this little tweak we can stop your body from arching your lower back by just holding on to your knee. Grabbing you knee forces you to keep you lower back in a neutral position which sore and sensitive back tend to favour.

🔥 The Classic Back Stretch—With a Game-Changing Tweak! 🔥 This is one of the best stretches for your back, but most people get one key thing wrong… and it can actually cause more pain instead of relief! 😬 👉 The fix? Squeeze your glutes! 🍑 Here’s why: ✅ It locks down the lower spine, which is often sensitive in people with back pain. ✅ It forces mobility into the upper back, which is where most of us are actually stiff! Try this small tweak next time you stretch, and feel the difference! 💯 Let me know if you notice a change! 👇

Your feet will thank you for this 🙏 👉Follow @adam.movement.therapy for less foot pain You might wake up in the morning with sore feet or have sore feet from walking or standing. Plantar fasciitis can be a very broad diagnosis that doesn’t tell us what the actual cause is. Sometimes, it can have something to do with the mobility in your big toes, foot and ankle, this little release will help with all those things. If doing this release daily for 1-2 mins a few times throughout the day helps, it could be one of the above that’s a problem. This will only give you relief though, the gains are found in building the strength and resilience in your feet so they can take on those long walks or stand for hours without issue. In my programs, this usually involves exercises such as calf raises, dorsi flexion and slowly building up the amount of walking over time without over-doing it. It can be a long process, but it’s much better than having sore feet for the rest of your life right!?

📱 Fix Your Texting Thumb! 👇 Lately, I’ve been loving this exercise because it strengthens the same muscles you use when texting. 📲💪 Looks familiar, right? ✅ Do this 20-30 times and you’ll definitely feel it working! This helps build endurance so your thumb can keep up with all the texting, scrolling, and phone-holding without pain. 🔥 Pro Tip: Get a phone case with a handle or grip so your thumb doesn’t have to stretch across the screen as much. I’ve been using one for years, and it’s been a game-changer for preventing thumb pain! Try it out and let me know if it helps! 👇

Build more stability in your shoulder and your neck will thank you 👉Follow @adam.movement.therapy for less shoulder and neck pain Exercises like this will help you to disassociate your neck and shoulders, e.g. help you to move them independently from each other. How often have you gone to reach something in front or above you only to find that your neck is straining to get it done? Building more stability in your shoulders teaches you to use other muscles nearby that are more equipped for the job (lower and middle trap, rhomboids) so that other muscles like your neck don’t have to pick up the slack.

🔥 A Special Way to Train Your Hip Flexors! 🔥 This isn’t just any hip flexor exercise—this one trains them at their end range, giving you a massive stretch AND strength boost in the same rep! 💪🙌 ✅ How to do it right: 👉 Hold onto your knee tightly 👉 Keep your back straight—no rounding! 👉 Slow & controlled reps for maximum benefit This will be tougher, but that’s the point! The more control you build, the stronger and more mobile your hips will be. 💯 Try it out and let me know how it feels! 👇

Can you back bear? ▶️ Follow @adam.movement.therapy for more impossible exercises I used to do these quite often in my Animal flow classes 10+ years ago! I was just starting to overcome my shoulder pain and felt that bodyweight training was the best way to go when getting back into loaded movements. I got so good at all the animal moves that my shoulder pain slowly dissipated and I started teaching the classes. If I wouldn't have had all my injuries in the past I would not have tried half the stuff I'm doing now! Injuries force you to find new and different ways to get back to what you love and when overcome them you gain way more than just a less painful body. You just have to commit to taking on the challenge... Or you'll be forever stuck 😢

Feet sore Af? You might wake up in the morning with sore feet or have sore feet from walking or even just standing. You’ve probably tried rolling with a frozen water bottle and some massage too, these are all great ways to give you relief. But what about building up more strength in those feet? This is the best way to get longer-term relief, if we build up your capacity to walk, stand or do the things you love, your feet are much less likely to bark back at you. Building more resilient feet with exercises like this is the way to go long term, as the more resilient your feet are the more stress they can take on. The less resilient they are, the less stress they can tolerate. So build up those feet to be strong AF.

Yes, your feet can do this 👉Follow @adam.movement.therapy and @spacermobility for less foot pain I know you’ve had plantar fasciitis for years and you’ve tried everything! But are your toes and feet mobile and strong? Or have you outsourced those abilities to shoes that have arch support, squash your feet, and feel like pillows? That could be the reason you’re having issues. Toe spacers and exercises like this help you to rebuild the mobility and strength in your feet, and can make them more resistant to pain and injury.