Yoga Therapy for the Shoulders and Upper Back

Erica Fritch
Instructor Erica Fritch
Average: 4.4 (131 votes)
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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.

Equipment: Block
Style: Yoga Therapy, Yoga for Back Care


hannahmh106 2 months ago

I did a lot of gardening this weekend and my shoulders and upper back were feeling so stiff...this helped a lot!

Melanie Lichtinger 8 months ago

Thank you, Erica,
for this great shoulder release practice. The tightness that developed there recently feels already lighter.
Loved the flow sequence, and will revisit.
Keep bringing on more Yoga Therapy!

Sebastiantanner94 11 months ago

I'm 24 and have always had some sort of back this-or-that. My upper back has ALWAYS been tight and always the comment I receive when I get a massage. Today at work (I have two jobs and both involve a lot of upper-body and standing) my back cramped up so bad. I did a few stretches to get me through the day. BUT THIS! The release I got from this was spectacular . Thank you so much. Will have to add this as a daily regimen!

Nyamyj 1 year ago

Fantastic! Definitely created space and fluidity. I will be doing this short bit sweet practice a few times a week.

Goldilox1 1 year ago

Have tried this one twice now and seems to do the trick in a) releasing any tension and b) resetting my shoulders into a better postural alignment. Its quick and easy too, so will definitely look to incorporate into say a warm down after working out the shoulders.

Francine P 1 year ago

Wow! it felt good and difficult, will know tomorrow or the next day if I overdid it. Should I worry about the popping and cracking sounds in my shouders mostly the left one...
I have been avoiding yoga the last few months because my left shoulder and arm were aching when I pulled them back.
Now I feel ready to overcome this. Do you have any more suggestions.

David Procyshyn 1 year ago

Hi Francine. I think your approach is a good one, to wait to see how it feels tomorrow. In general popping sounds are ok, but you want to be aware that it isn't coming with discomfort or pain.

I have a few great classes for the shoulders, as do other instructors. Go to the search box above, type in 'shoulders' and try some of those classes.

Take care,

David DoYogaWithMe Founder

spidercles 2 years ago

Wow, I feel so good after doing this. Especially when my spine did some popping with the brick under shoulders! Loved the other brick move too. Thank you!