Yoga Therapy for the Shoulders and Upper Back

Erica Fritch
Yoga Therapy
Yoga for Back Care
Your rating: None
Average: 4.4 (103 votes)

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.


Yay for popping
spidercles 6 months 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!

marykmix 6 months ago

I'm going to try this during the work day! (the standing part at least) Great and simple release for shoulders.

good plan!
Erica Fritch 6 months ago

Great plan, marykmix! Putting little bits of mobility work into your day is so helpful . Even if you just do one exercise at a time, multiple times through your work day, you will feel the difference. And it makes it so much more sustainable and attainable to do it that way rather than think you need to spend an hour doing something.

Great for releasing tension!
code3chica 1 year 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 1 year 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 1 year ago

Easy to follow, targeted stretches.

Yoga block
Carol Turcios 1 year 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 1 year 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 1 year 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 1 year ago

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