A 30-Minute Class For The Shoulders

Beginner I

Do you have stiff shoulders and a tight neck from working all day, and only have a half hour available? If so, this class is perfect. This class stretches every major muscle group that crosses the shoulder joint, releasing tight areas and relieving tension and pain. And there's even time for a 2-minute relaxation at the end!

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Comments

Existing Comments

Sarahfoster0321@gmail.com
March 10, 2021
Comment:

I’ve probably done this class at least 20 times over the years and wanted to take a moment to thank you, David! Excellent instruction and deliberate pacing — this really helps me do the physical therapy-style stretches that I need to maintain flexibility in my shoulders.

I have a “desk job” and tend to hunch my shoulders when I get in the zone... this class always helps me gain awareness and improve that posture!

Gitti
September 20, 2020
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Just what I needed after spending too much time on the rowing machine. Wonderful!

Itsmaha
August 27, 2020
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Wowza!!! Perfect sequencing makes for wonderful relief for chronic neck and shoulder pain. Thank you!

MaryRose Metcalfe
August 5, 2020
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I believe I have done this practice once before. Doing it a second time was great as I found I have more flexibility and strength. Sometimes I take a break from this arms and shoulders 21-day challenge and just do my own strength building and I can see my arm and shoulder strength improving.

Thanks David,

alind7832
May 7, 2020
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I have a mild rotator cuff injury and this practice is very helpful for keeping my range of motion. Thank you!

Suzann24
June 21, 2019
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This helped me reach a level of relaxation necessary to move on through the rest of my day. Thank you.

bronwynhegarty
April 26, 2019
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it is an oldie and a goodie. I'm glad I found it again to keep my neck and shoulders flexible.

Emms
November 24, 2018
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David, this class is pure art! Its one of the best ways I know how to take care and service my body. Being connected through the body. You've been an important teacher to me. Thank you!

goyangi_res
February 27, 2018
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One of the best yoga classes I've ever had! I experienced incredible opening in the shoulders and upper back, which is a recurring problem for me.

RiverFlower
September 6, 2017
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This is my go-to video for shoulder, neck, and upper back pain. Thank you for sharing it. It has helped me so much. :)

Sberry54
July 20, 2017
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At the end of my work week, I was experiencing a tightness in my neck and shoulders. After doing this class, I feel so much better and I'm turning my head freely. Thank you and I'll be using this video on a regular basis.

Ninaku
April 29, 2017
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I love this class! The only thing i wonder about is if there's any modifications for the hands to prayer on the back-pose, my wrists hurts a lot at this pose (I've had surgery on them several times before)
Otherwise, great class!! I find myself coming back to this class time after time :-)
Thanks a lot!

Wagsgirl
July 23, 2017
Comment:

Hi, if you are still looking for a modification to prayer hands up the back i would recommend placing your hands palms together finger tips to the heel of the other hand or even finger tips to opposite wrist with palms still together, draw your shoulders and elbows back. find same arm stretch with your hands like this. begin with your hands located at the lower back and inch your hands upward as your body finds space while maintaining ribs drawing in, uttianabunda, and feeling the stretch in the front shoulder, lengthening across the collar bones.

JFG
April 5, 2017
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This was just what I was looking for. I'm going to do this one regularly until I get my neck and shoulders back to a healthier state. Thank you!

Sea2Sea
February 28, 2017
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The cueing was excellent. I appreciated the modifications. It would have been helpful for me to have modications during the squatting sections, but that is just my bad knees. The varying angles of the video showed just how to 'get there'. Thank you for this great class!

StellaLima
January 8, 2017
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this is amazing thank you i feel so relaxed so well rested physically and mentally.

Katmei
December 13, 2016
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This is an amazing class everyone should try it no matter how advanced they are. Namaste

sbeltrang
January 31, 2016
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Thank you David! This class is amazing, I spend too many hours per day in front of a laptop reading and typing, so my neck can get really stiff. This class helps me every single time!

Amasilis
December 30, 2015
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Thank you! Excelent class, it feels great at the end.

erica breau
December 15, 2015
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I just love you. Thanks, I could barely move when I got up this morning. Now I have a bit more room in my shoulders.
PS. Noah looks so much like you in this video. <3

MagnusBre24
February 2, 2015
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David your classes are absolutely amazing. I keep discovering more and more wonderful videos on here! Your classes are my current obsession and they have been helping me so much! I can't believe I had never done one of your amazing therapy classes before. I am definitely hooked now!

Doris Martin
August 13, 2014
Comment:

Thanks David...

I am writing from Germany...

I am practising different programs a couple of times per week and I really Iove the exercises and the relaxation.
The asanas are making me fit for my job and your instructions are very clear and helpful - often I do not have look at the video - just hearing your voice.

Doris

November
June 18, 2014
Comment:

This video really has me so grateful that I found this site. I hook up my computer to the surround sound and the music editing is just lovely. I can tell this is such a labor of love.

As a beginner, I had trouble with the Eagle and the reverse prayer poses. Are there alternatives for those of us whose arms just don't bend that way?

Thanks Again!

Virglee
April 26, 2014
Comment:

I'm a full-time grad student and a part-time restaurant server, and my back and shoulders constantly feel tight, stiff, and achy, especially after a shift of serving. Now I do this video a few times a week and it loosens things up SO much. It stretches the shoulders and neck from so many different angles. Thank you for this great video!

treepose
March 28, 2014
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I try to fit this practice or the hour long one in at least once a week or once every teo weeks. It is not oly relaxing but helps build upper body strength. David's instructions are always clear and concise.

NateDogg
December 22, 2013
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Thanks for a perfect neck and shoulder session! I am just starting back into yoga. I did it a couple times a week (lightly) a couple of years back. I was thinking how great I felt! I looked online for a free resource and couldn't believe the selection and quality of your site. I tried this as my first video. Although, during the video it was a bit painful, I remember how quickly you can improve in yoga. I feel sooo feel great after the 30 mins! I am still very much a beginner. I look forward to trying more of your videos. Thanks so much for helping people everywhere with a free resource to yoga!!!

danake
January 31, 2014
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My first time with this video - too soon to tell if it'll help the chronic pain, but I already feel a bit looser and definitely more relaxed. Great voice, great music, great tempo. Excellent reminders throughout to be mindful of where your body is at/not to overextend. Thank you so much for this!

DQ
February 27, 2014
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I would also like to purchase this , like Sunsally I travel lots to places with bad internet.

daveofnorway
March 25, 2014
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I really enjoyed this session as did my shoulders! Thanks a lot.

sunsally
October 14, 2013
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please make a downloadable version of this class so i can take it with me... i often travel to places with no internet and being able to purchase your classes beforehand has been awesome. also, your captchas to post comment are pretty hard...

chipwap
September 9, 2013
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Thanks for the great after-work shoulder and neck therapy!

joanmekepsen
August 21, 2013
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Doing a lot of weight lifting, I have had some problems with my shoulders the past 6 months.

I have done this program over the last couple of weeks, and all my paints have faded away gradually!

I will stick to this program on a regular basis, and focus on it even more in period when I feel I am loosing the balance in the shoulders again due to too much or not balancing front/back weight lifing good enough!

Thanks!

t3orourke
March 7, 2013
Comment:

I've done this video almost every day for the past 2 weeks. I love the calming music and tone of David's voice. My shoulders have never been this open! This practice is great to do in the morning or after working at the computer. My eagle arms and reverse prayer poses have deepened so much thanks to this video and I can finally do the toe stretch without using a block. This is my cure for chronic shoulder and neck pain! Thank you so much for providing all of these high-quality videos free of charge :)

Vronnica
January 24, 2013
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This was amazing. I have lots of aches in my shoulders and neck and this was like a soothing massage. The stretches felt so good and it was very easy to follow and very relaxing.

Mia Moore
January 8, 2013
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Very relaxing. I love the idea of observing sensations throughout the practice. Cured me of my sore back (I carry all my stress in my shoulder blades) and alleviated a headache I had all day, too.

lryoshida
September 1, 2012
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This was a very nice calming class. I like the flutes and the park setting and the intruction to keep the focus on body sensations throughout the class. 30 minute focused classes like this are very wonderful when time is crunchy! Thanks!

commatothetop
August 3, 2012
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I always have constant pain and tension in my neck, upper back, and shoulders and have never been able to soothe it. This class did the trick! It's almost creepy how good it feels!

clarry
June 28, 2012
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This is a fantastic class - very effective, great instructions. Leaves neck and shoulders feeling looser and relaxed.Thanks so much for posting these very high quality classes for free. Very much appreciated!

mamasee3
April 25, 2012
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My first class with this site. Had a headache and tight neck on and off for a week. Thanks.

Rollins
April 20, 2012
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That works wonderful!!!I've always suffered from a strain in my shoulders because of my sitting work, but thanks to your classes I now feel much better every day)0 Thanks a lot!

HashBrown
March 11, 2012
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I keep returning to this class whenever I feel tight in my shoulders. It works every time. The stretches are very effective and I feel so good afterwards. Thank you for a great practice.

govinda
December 1, 2011
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This class has been so great. i have been doing it every day for the last two weeks and have had huge improvements, and a couple of big emotional releases too. i'm so happy with how much my shoulders have opened in such a short time. i still have a long way to go, though, and the length of this class, variety of exercises, and how we work the shoulders so completely will help me get there.

laura
November 2, 2011
Comment:

I can't believe how doing this once has increased my movement. I have had chronic uppper back and neck muscle knots for years. After doing this 30 minute workout I could move more freely than I have been able to in years. Thank you David :)

jamierae
October 13, 2011
Comment:

I had a very difficult time keeping focused as the pain I felt in my ankles was a huge distraction. The stretches were fantastic, I'm sure I'll feel it in about 6 hours. Thanks for the work you put into these videos.

cali27ryan
September 1, 2011
Comment:

I just can't get over how tight my shoulders are, right one more so which I noticed in the corpse pose as it being my bag carrying arm. It was a good class, enjoyed it!