If you are like most humans, there are days when shouldering the weight of the world shows up as tension in the neck and upper back. The FeetUp Trainer is a great tool for releasing that tension, but only once your shoulders have found the right spot on the cushion. This guide is about finding it.
Why do my shoulders hurt on the FeetUp Trainer?
Because they are not used to carrying your whole body yet. The most important word in that sentence is yet. You are asking your shoulders to do something completely new, and a little discomfort in the first sessions is normal. Pain is not. If something is sharp, come down and adjust.
There are three kinds of discomfort, and each has its own fix:
- Muscular. You are shrugging or bracing. Practise "trying to relax" in supported downward-facing dog, with your feet still on the floor, before you take them off.
- Topical. Fabric or skin against the cushion is chafing, usually because you are wiggling. Some people prefer bare shoulders, some prefer a thin layer. Avoid multiple seams under the shoulder.
- Skeletal. Pressure on a bone, usually the collarbone or the tip of the shoulder. This is a placement issue, and the rest of this article solves it.
Where exactly should my shoulders sit on the cushion?
On the flat top of the U, not on its front tips. The cushion is shaped so the meat of the shoulder rests on the pad while the head hangs freely through the opening. If you feel the front edge digging into your collarbones, you are too far forward: slide back toward the back of the U until the pressure moves onto the fleshy part of the shoulders. For some body types, rolling ever so slightly back onto the shoulder blades is the sweet spot. Try it.
What should I do with my neck?
Let it hang. On the FeetUp Trainer the neck carries no weight, which is the entire point, so there is nothing to hold up. Some users like the cervical spine cradled at the apex of the U; others prefer the head a little further forward. Both are fine. What is not fine is lifting the chin or tensing the neck to "help", because that reintroduces the compression the Trainer was designed to remove.
Where do my hands and elbows go?
Hold the frame with your elbows stacked above your wrists. If your arms are on the long side and the position feels cramped, try gripping the front of the frame; if they are short, move your hands closer to the cushion. Small changes in hand position shift where the weight lands on the shoulders, so experiment with a few centimetres at a time.
Is my body the right size for the cushion?
The Trainer is designed for a minimum shoulder span of 25 cm (10 in). If your shoulders fit comfortably across the cushion you are good to go, whether you are 1.50 m or 1.95 m. Height mostly changes how far your feet are from the wall, not how the shoulders sit. We recommend adult supervision for anyone under 18.
A quick checklist for the first three sessions
- Trainer against a wall, flat floor.
- Kneel, shoulders onto the cushion, slide back until the collarbones are free.
- Head hangs; jaw loose; breath slow.
- Elbows over wrists, grip firm but not white-knuckled.
- Stay in supported down dog for ten breaths before lifting a foot.
- Come down, notice what changed, adjust one thing, repeat.
Patience is key. Give yourself time to find a comfortable placement up front and you will save yourself from correcting a bad habit later. What worked yesterday may not work tomorrow, and the smallest adjustment can make a world of difference.
When the discomfort does not go away
If you have adjusted placement, relaxed the neck and the shoulders still hurt after a week, stop and write to us. Occasionally the fix is a cushion swap (the Honey Chai fabric cover feels different from vegan leather) and occasionally it is a sign that a shoulder or collarbone injury needs a doctor's opinion before inverting. The Trainer comes with a 30-day money-back guarantee precisely so you can find out without risk.
Found your spot? The beginner routine is the next step. Still deciding? Take the two-minute FeetUp quiz.
Frequently asked questions
Why do my collarbones hurt on the FeetUp Trainer?
You are sitting too far forward, on the tips of the U-shaped cushion. Slide back toward the back of the cushion until the weight rests on the fleshy part of the shoulders.
Should my neck touch the cushion?
It can, but it carries no weight either way. Some users like the cervical spine cradled at the apex of the U, others prefer the head slightly forward. Never lift the chin or tense the neck to help.
What shoulder width do I need for the FeetUp Trainer?
A shoulder span of at least 25 cm (10 in). If your shoulders fit comfortably across the cushion you are good to go, at any height.
Is some shoulder discomfort normal at first?
Mild discomfort in the first sessions is normal because your shoulders are not used to carrying your body weight yet. Sharp pain is not: come down, adjust placement and, if it persists after a week, stop and contact FeetUp.
Last updated 2026-11-04. Written by the FeetUp Team; facts checked against the FeetUp product manual, the live product specification and the sources linked in the text.
