Yoga Therapy for the Shoulders and Upper Back

Yoga Therapy
Yoga for Back Care
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Average: 4.4 (90 votes)
Class Description: 

This short shoulder sequence is for everyone - yoga practitioners, office workers, weight lifters, new moms, musicians, and everyone else who uses their hands and arms throughout the day. These therapeutic exercises are not yoga poses, but will help you with your asana practice and will generally give you more space and mobility in your shoulders. Practice regularly to bring ease to your body at work and at home.


Great for releasing tension!
code3chica 4 months ago

I have had pain my shoulders/neck/upper back for two days. I haven't had time for a good deep tissue massage, but this quick stretching routine really helped ease some of that really deep pain!

Excellent! Thanks! I am a
Barbara1969 5 months ago

Excellent! Thanks! I am a beginner and I haven't so much time so it's perfect for me!

Easy to follow, targeted
rachorse 8 months ago

Easy to follow, targeted stretches.

Yoga block
Carol Turcios 10 months ago

Hi Erica, could you please tell me what is the block size I need? I'm a beginner. Thank you so much.

standard size
Erica Fritch 10 months ago

Hi Carol,
You can use a standard size yoga block. They tend to come in 3 or 4 inch widths, and for the upper back backbend, I like the narrower size, because I have very narrow shoulders.
For the stretch with your elbows on the block, any size block will do, and as mentioned in another comment, you can even use a chair or a counter instead of a block.

I hope that helps!

Love this short sequence:) It
Delster 11 months ago

Love this short sequence:) It is great for counteracting a day of feeding and carrying my gorgeous and very heavy baby. Thank you for sharing:)

Erica Fritch 10 months ago

I totally agree, Delster. I wish I had known these stretches when my Kiddo was a babe!

Sallycawdery 1 year ago

I've suffered with a painful back an shoulders for years and this has really helped after only a few sessions. I'm now doing this every day when I get home and the usual end of the day pain is decreasing. Absolutely great thank you

This is great! I didn't think
little-c-yogi 1 year ago

This is great! I didn't think I would feel so loose after only ten minutes. I really struggle to cross my elbows over each other (my hands are miles apart), is this just a flexibility issue? Thanks for a great video :)

Great Stetches
Terry87571 1 year ago

Erica, I'll definitely being doing this one again. Thank you for the wonderful stretches!