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


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!

marykmix 2 years ago

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

Erica Fritch 2 years 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.

code3chica 2 years 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!

Barbara1969 2 years ago

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

Carol Turcios 3 years ago

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

Erica Fritch 3 years 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!

Delster 3 years 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 3 years ago

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