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Stretches for Neck, Shoulder & Upper Back Pain Relief
Mady Morrison•Processed: Mar 03, 2026
10-minute workout video. Yoga, Stretching. targeting Neck, Shoulders, Upper Back. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of gentle stretches targeting the neck, shoulders, and upper back to relieve tension and improve flexibility.
🏃 Guide
This video is for anyone experiencing neck, shoulder, and upper back pain. It provides targeted stretches to alleviate tension and promote relaxation.
Benefits
Pain relief in the neck and shoulders
Improved flexibility and range of motion
Step-by-Step Guide
1
Neck Stretch
Gently tilt your head to one side, feeling the stretch along the opposite side of your neck. Hold for 15-30 seconds. You should feel a gentle pull, not pain.
2
Shoulder Rolls
Roll your shoulders forward and backward in a circular motion. Focus on releasing tension. You should feel your shoulders relaxing.
3
Upper Back Stretch
Interlace your fingers and stretch your arms forward, rounding your upper back. Hold for 15-30 seconds. Feel the stretch across your upper back.
Safety Notes
Avoid if you have severe neck or shoulder injuries. Consult a healthcare provider if you have chronic pain.
Duration: 10m 33s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Neck & Shoulder PainChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Neck & Shoulder Pain
Equipment Needed
🏋️ None
Primary Focus
💪 Neck💪 Shoulders💪 Upper Back
Category
YogaStretching
⚠️ Workout Safety Tips
Low impact movementsChair modifications available
Tags
#10 min#quick#short#Yoga#Stretching#beginner#None#Neck#Shoulders#Upper Back#low