10 minute Yoga Flow for Neck Pain & Upper Back Knot
If you spend a lot of time sitting at a desk, driving, or looking down at your phone, it’s common to feel tightness in your chest, shoulders, and upper back. This short and calming routine from SarahBethYoga is made to help you stretch those areas, improve your posture, and feel more comfortable in your body.
You’ll move through nine gentle stretches that anyone can do at home without any equipment. Whether you’re new to yoga or just want to slow down and take care of yourself, this sequence is a great place to start. I AM PATIENT.
Let’s start!
1. Seated Grounding
Great for Calming the body and focusing the breath
Steps:
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Sit cross-legged on your mat
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Rest your hands on your knees, palms up or down
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Sit tall, close your eyes, and take 3–5 deep breaths
- Focus on letting go of stress with each exhale
Affirmation: I AM PATIENT.
Start every flow with intention. SarahBethYoga offers yoga videos for home practice that help you create mindful moments anytime, anywhere, even in just a few minutes a day.
2. Shoulder Shrugs
Great for: Easing tension in the upper shoulders and neck
Steps:
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Inhale as you lift your shoulders up toward your ears
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Exhale and release them down
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Repeat 5–10 times slowly and with control
Build strong habits with daily yoga videos online that support your lifestyle. Whether it's stress relief or mobility, find your rhythm with the SarahBethYoga membership.
3. Neck & Back Stretch
Great for: Releasing stiffness in the neck and upper spine
Steps:
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Sit tall and slowly lower your chin toward your chest
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Let your shoulders stay relaxed
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Breathe deeply and feel the back of your neck stretch
- Optional: Gently roll your head side to side
Feel the difference? These gentle movements are perfect for those just starting. Explore more online yoga for beginners inside your online yoga video membership for guided support every day.
4. Chest & Shoulder Stretch
Great for: Opening the front of the chest and improving posture
Steps:
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Interlace your fingers behind your back
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Inhale, lift your chest, and pull your hands slightly downward
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Keep your chin neutral and shoulders away from ears
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Breathe deeply for 3–5 breaths
Undo the effects of sitting and slouching. With access to yoga at home videos, you can enjoy heart-opening stretches like this in every session.
5. Assisted Trap Stretches
Great for: Releasing tightness in the shoulders and upper neck
Steps:
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Sit tall and place your right hand on the left side of your head
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Gently tilt your head toward your right shoulder
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Keep both shoulders relaxed
- Hold for a few breaths, then switch sides
Need guided support? Find more yoga for stress relief videos inside the best online yoga subscription for gentle mobility work you can count on.
6. Bear Hugs
Great for: Stretching the back of the shoulders and improving shoulder mobility
Steps:
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Cross your arms over your chest like you're giving yourself a hug
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Try to reach your fingers toward your shoulder blades
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Drop your chin slightly and breathe
- Switch arms and repeat
This is a great addition to any gentle yoga membership online. Start building your habit with short sessions available anytime in your SarahBethYoga subscription.
7. Puppy Chest Stretch
Great for Deep chest and shoulder stretch with spinal extension
Steps:
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Start on hands and knees
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Walk your hands forward, keeping hips above your knees
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Lower your chest toward the mat
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Rest your forehead or chin on the mat
- Hold and breathe for 3–5 breaths
Want more like this? This stretch is featured in many of our flexibility yoga videos online. Try a full length version in your online yoga video membership and feel a deeper release.
8. Prone Chest Stretch & Twists
Great for: Deep shoulder release and chest opening
Steps:
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Lie flat on your stomach
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Extend your right arm straight out from your shoulder
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Place your left hand under your chest and gently roll onto your right side
- Breathe deeply, then switch sides
Want better shoulder mobility? Find more routines like this in the best yoga membership online, where you'll get consistent access to yoga videos anytime you need a break from tension.
9. Child’s Pose
Great for Full-body release and relaxation
Steps:
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Kneel with your big toes touching and knees wide
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Sit your hips back toward your heels
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Stretch your arms forward and lower your chest
- Rest your forehead on the mat and breathe for 5–10 breaths
End your flow feeling calm and restored. Our SarahBethYoga online videos include this pose often to help you reset after longer sessions or stressful days.
Namaste.
Want more simple ways to stretch, relax, and feel better in your body?
With the SarahBethYoga, you can enjoy access to a full library of yoga videos for home practice, including routines for flexibility, strength, and stress relief. Whether you're looking for beginner yoga videos online, gentle yoga membership online, or short flows to fit into your busy day, there's something for every level and lifestyle.
Practicing regularly with online yoga classes is a great way to stay consistent, even on your busiest days. You can stream daily yoga videos online, follow along with flexible online yoga classes, and build your own routine at home. Ready to try it for yourself?
Check out the YouTube video here:
10 min Yoga for Neck Pain & Upper Back Knots
You don’t need a long or complicated routine to feel better in your body. These 9 chest and shoulder stretches from SarahBethYoga are simple, effective, and easy to follow. With just a few minutes a day, you can relieve tension, improve posture, and feel more relaxed. This kind of gentle movement is perfect for anyone who spends a lot of time sitting or carrying stress in the upper body.
By using yoga videos for home practice, you can stretch and strengthen at your own pace, anytime, anywhere. Whether you're searching for beginner yoga videos online, a gentle yoga membership online, or the best online yoga subscription to stay consistent with your routine, SarahBethYoga membership has something for you. From daily yoga videos online to specific flows like yoga for stress relief videos, you’ll always have support to feel your best.
