10 minute Yoga Flow for Neck, Shoulder & Upper Back Relief
Neck, shoulder, and upper back tension often come from long hours sitting at a desk, spending time on screens, or carrying stress in your body. This gentle 10-minute yoga routine is designed to help release that stiffness and bring comfort back to your upper body. It’s simple, effective, and suitable for all levels, making it easy to follow along no matter your experience.
Adding short, consistent practices like this to your day can improve posture, ease discomfort, and leave you feeling more relaxed. Practicing with yoga at home videos also makes it convenient to keep up with your wellness goals without needing a lot of time or space. I AM SUPPORTIVE.
1. Seated Pose
Great for calming the mind and preparing for movement.
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Sit tall on a mat or chair.
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Place hands on thighs, shoulders relaxed.
- Take slow, deep breaths to arrive in the moment.
Affirmation: I AM SUPPORTIVE
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2. Neck Stretch
Great for releasing tightness in the sides of the neck.
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From seated, tilt your head gently toward one shoulder.
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Hold for a few breaths, then switch sides.
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3. Scalene Stretch
Great for loosening deep neck muscles around the collarbone.
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Tilt ear toward shoulder.
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Lightly place your hand on your head for extra depth.
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Breathe slowly, then switch sides.
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4. Cat Stretch
Great for stretching shoulders and upper spine.
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On hands and knees, exhale and round your spine up.
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Drop your head, tuck chin to chest.
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5. Cow Stretch
Great for opening the chest and easing tight shoulders.
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Inhale, lift chest and tailbone upward.
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Broaden collarbones and gaze forward.
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6. Gentle Twist
Great for relieving upper back and shoulder tension.
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Sit tall, place your right hand on your left knee.
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Twist gently from the spine.
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Hold and switch sides.
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7. X Stretch Pose
Great for opening chest, shoulders, and arms wide.
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Extend arms out to sides in an “X” shape.
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Spread fingers, breathe into the upper chest.
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8. Twist (Left)
Great for releasing tightness in the upper spine.
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Keep arms extended in “X.”
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Gently twist the torso left, hold for a few breaths.
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9. X Stretch Pose (Left)
Great for balancing the body and opening shoulders.
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Return to X stretch with arms wide.
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Breathe deeply, lengthening the chest.
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10. Trap & Upper Back Stretches
Great for targeting the trapezius and easing shoulder knots.
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Bring one arm across the chest, press lightly with the opposite hand.
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Switch sides, keeping shoulders soft.
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11. Side Body Stretches
Great for lengthening the sides and improving posture.
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Lift right arm overhead.
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Lean gently to the left.
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Hold and switch sides.
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12. Tricep Stretches
Great for releasing the back of arms and shoulders.
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Lift right arm overhead, bend elbow down.
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Use your left hand to press your elbow gently.
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Switch sides.
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13. Elbow Circles
Great for loosening shoulders and improving circulation.
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Place fingertips on shoulders.
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Move elbows in slow circles forward, then backward.
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Namaste.
Ready to Release Tension in Just 10 Minutes?
What if a short practice could ease stiffness in your neck, shoulders, and upper back while helping you feel more relaxed and supported? This simple routine is designed to fit into your busy day and leave you feeling refreshed, open, and calm.
Check out the full session here:
10 min Yoga for Neck, Shoulder & Upper Back Relief
Want more? The SarahBethYoga online yoga video membership gives you access to:
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Flexible online yoga classes you can stream anytime
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A variety of yoga videos for home practice that fit every schedule
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One of the best online yoga subscriptions offering guided flows for strength, flexibility, and stress relief
Start today with the SarahBethYoga and enjoy the benefits of daily movement in just a few minutes.
Final Thoughts
This short yoga routine is a simple yet effective way to relieve tension in the neck, shoulders, and upper back. Whether you are recovering from a long study session, hours of screen time, or a busy day, these stretches can help improve posture and restore a sense of ease. Practicing consistently with online yoga classes gives you the structure and support to release stiffness and feel more relaxed.
For deeper guidance, SarahBethYoga membership is one of the best online yoga subscriptions, offering hundreds of practices to fit every lifestyle. With daily yoga videos online, including gentle relief flows like this one, you can build a consistent habit that supports your health, posture, and overall well-being.
