Move · Videos · Yoga · 14 min

Yoga for Neck, Shoulders and Upper Back

Yoga for Neck, Shoulders and Upper Back — video by yoginimelbourne Play · 14:13

Video by yoginimelbourne on YouTube · Open on YouTube

A short seated practice to ease neck and shoulder tension: shoulder and elbow circles, shrugs, arm reaches, twists, side bends and gentle neck stretches. Can be done on the floor or in an office chair.

  • 14 min
  • All levels
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Sit comfortably on the floor or a chair, close your eyes and breathe slowly, softening and lengthening the spine. 0:18
  2. Shoulder circles: big slow circles forwards, then backwards, breathing into the shoulders. 1:31
  3. Elbow circles with the fingertips on the shoulders, each way, sitting tall; then a few big shrugs and release. 2:20
  4. Right leg in front: interlace the fingers and reach up, then bend the elbows back and down a few times. 3:47
  5. Twist to the right, back of the left hand to the right thigh, then drop the left ear towards the left shoulder. 4:55
  6. Walk the hands forward into a gentle fold, then a side bend with the left arm reaching over to the right. 6:46
  7. Left hand resting over the ear, no pulling; circle the right arm, then press the head into the hand three times. 8:08
  8. Second side, left leg in front: arm reaches and elbow bends, a twist to the left, then right ear to right shoulder. 9:19
  9. Fold forward again, then a side bend to the left with the right arm reaching over. 11:53
  10. Right hand over the ear, small circles with the left arm, then three gentle presses of the head into the hand. 12:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep lifting through the lower back so you do not slump
  • Rest the hand over the ear without pulling the head down
  • Press the head gently into the hand for three counts, then relax deeper

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesside neck stretches, head turns, gentle press
  • Shoulders movesshoulder and elbow circles, overhead reaches
  • Upper back movesseated twists, side bends, chest opening
  • Lower back movesseated twists, side bends, forward fold
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Can be done in a chair; arms can stay in front of the head if shoulders are tight

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by yoginimelbourne; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety