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20-Minute Stretches for Tight Shoulders and Upper Back Pain Relieve
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Jun 7, 2024
20-Minute Stretches for Tight Shoulders and Upper Back Pain Relieve For more information and resources, visit: https://stretchingprogram.com/stretching-programs-and-routines/best-stretching-program/ Welcome to our channel! Are you experiencing discomfort in your upper back and shoulders? Our latest video showcases a variety of effective stretches to help alleviate tightness and relieve pain. From dynamic movements to targeted stretches, we've got you covered. Whether you're sitting at a desk all day or recovering from a strenuous workout, these exercises can provide much-needed relief. In this video, we demonstrate techniques like the arm forward grasp and side stretch, designed to target specific areas of tension. Additionally, we delve into shoulder raises and other exercises aimed at strengthening the muscles supporting your upper back. But that's not all! We also discuss the importance of incorporating dynamic and static stretches into your routine, along with tips for maintaining a healthy core to support your back. Plus, we'll introduce you to the shoulder blades stretch, also known as the Eagle pose, which can effectively release tight trigger points between your shoulder blades. Whether you're seeking immediate relief or looking to prevent future discomfort, these stretches are suitable for all levels of flexibility and fitness. Say goodbye to tight shoulders and hello to newfound mobility! Don't forget to like, share, and subscribe for more helpful tips on improving your overall well-being. And be sure to check out our other videos for additional guidance on managing discomfort and promoting relaxation. #Stretches #ShoulderPainRelief #BackPainRelief #UpperBackPain #StretchingExercises #PainManagement #Mobility #Wellness
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0:00
shoulders, your neck, your upper back
0:02
So this is a great routine if you feel tight or a lot of tension in these areas
0:07
which is increasingly common the more that we're on our phones, the computers, driving
0:13
We put a lot of pressure in this part of the body
0:17
So even a couple of minutes to stretch and open and unwind here
0:21
can make a nice difference for your day. We're gonna start in a tabletop position
0:28
So adjust your palms so they're right under your shoulders and your knees so they're under your hips
0:36
Good, and we're gonna do some simple cat-cows to start. To begin, lift your tailbone, drop your belly
0:44
lift your heart, and we're gonna hold these first ones. So even feel the bottom of your throat
0:50
pulled down as the back of your head lifts up. Pull your low belly in and up
0:56
feel your inner hands press down and energetically spin outwards to open the front of your chest
1:02
Broaden through your collarbones, one more breath in. And then as you exhale, start with your tailbone
1:08
start to draw it under, lift your middle back, and start to look in at your navel
1:17
And we'll hold this first cat pose. So press your inner hands down
1:21
and feel your hands pull apart from each other. Good, pull your low belly in and up
1:28
Push the air out, lift your middle back, lift the back of your heart
1:34
One more exhale. And then twice more on the breath, nice and slow
1:40
Inhale, cow. And exhale, cat
1:51
Good, one more on your own. All right, really the press down of your hands
2:04
and energetically pulling them away from each other towards the outside of your mat
2:09
will start to open your shoulders. And then come back to a more neutral position
2:16
Good, and then just take the back of your right hand down
2:20
and start to lean your hips toward your heels for a moment
2:26
You'll know when to stop, right? Press that heel of your hand down more firmly
2:30
press your fingertips down firmly. Good, let that go and then flip the palm
2:35
so your fingers now face back and you're on the palm of your hand on the same hand
2:42
Start to lean it back slightly. Good, and then give that wrist a nice shake
2:49
Can go opposite directions. And then we'll do the other hand. All right, take the back of your left hand there
2:57
start to lean back. Pause, breathe. All right, you'll know when to stop
3:06
It shouldn't feel like torture, even though it can get a little uncomfortable
3:10
Come back up through center and then switch it out. So now your fingers of that hand face back
3:17
the heel of your palm faces forward, start to lean back. Press your fingers down, you'll feel it more in your wrist
3:25
So sometimes tightness in your wrists can connect with tightness in your shoulders
3:29
The whole body is connected. It's quite fascinating. And then start to give your wrists a little shake
3:35
Walk your hands just a half a palm print forward and we'll come into downward facing dog, our first one
3:42
So take the first few moments to let your head be heavy, shake your head, pedal out your legs for a moment
3:50
Bend your knees a lot. So when you bend your knees a lot
3:54
lift your hips back and up. And with bent knees, you're able to get deeper into your shoulders
4:00
So press your fingertips down, press your chest back more firmly towards your thighs
4:07
And take three deep breaths into the back of your heart. Press your outer hands down, your fingertips down
4:16
Feel your hips press back away from your shoulders. Big breath into the back of your heart through your nose
4:25
Open mouth, exhale, let it go. Good, and then walk your feet towards the top of your mat
4:36
for ragdoll. So let your head be heavy. Good, let your jaw soften
4:46
roll out your head and neck a little in each direction. And then interlace your hands behind you
4:54
This is too much, you can use a strap. Feel your wrists pull apart from each other. Good
5:05
Bend your right knee and start to look up and over to your left
5:10
For more of a hamstring opening, press your left heel down more firmly
5:20
Good, back through center. Switch out your grip. Go to the other side
5:27
All right, notice again if you're holding any tension in your neck, let it go
5:31
Let your head be heavy, your jaw relaxed. Head back through center
5:38
And then with your hands interlaced, come up for a few moments
5:44
Pull your fists down, lift your heart, and press your feet down to strengthen through your legs
5:52
So feel the opposite energy here. Press your feet down and lift your heart up
5:58
Broaden across your collarbones. Let the back of your head drop back
6:05
Good, and then come back up to center. Release your hands. Give your shoulders a nice shrug up by your ears
6:15
And exhale, let them relax down. Just one breath here in a strong mountain pose
6:24
Press your feet down, lengthen the top of your head up. Inhale, reach your arms up
6:31
Now grab your right wrist with your left hand. Keep your legs strong, go up and over to your left side
6:41
Good, and then you can really use this left hand here to pull your right arm a little bit
6:50
out of your shoulder girdle. Get nice spaciousness in your side body
6:54
One more exhale. Good, and come back up through center. Switch the grip, and then exhale
7:01
go up and over to the other side. Nice and slow, continue to breathe deeply
7:06
as you move through the process. And with each exhale, use your right hand
7:11
to pull your left shoulder over a bit more. Come back through center
7:20
Look up and then exhale, cactus your arms. Lift your heart. Good, draw the bottom tips of your shoulder blades together
7:30
to scoop your heart up towards the sky. The more you draw your elbows down
7:37
and your shoulder blades together, the more you'll feel opening across your collarbones
7:41
Inhale, reach up. Good, and then exhale, eagle arms. Take your right arm under your left
7:51
Good, lift your elbows up to shoulder height. Press your palms together and away from you
8:00
Good, drop your forehead a little bit. And then you'll know a healthy edge
8:06
to feel it in your upper back. As your chin drops, press your palms together
8:11
up and away from you. One more breath into the back of your chest
8:16
Good, release your arms, reach up. Exhale, other side. Wrap your left arm under your right
8:24
Good, lift your elbows. Press your palms together, away from you. A little drop in your chin
8:34
for many of us, can create more space in the back of your neck, but you explore
8:38
Maybe looking up feels better. And again, it's really the press forward
8:43
of your forearms, your hands, and then spreading your breath into the back of your chest
8:50
That creates the spaciousness here. Good. And to release, release your arms
8:59
inhale, reach your arms up. Look up, get big, and then exhale
9:03
forward fold, bend your knees as much as you need. Let your head and neck relax
9:09
Good, inhale, halfway lift, find length. And then exhale, one vinyasa here
9:16
So you have the choice, you can hop back, step back, exhale, lower halfway or all the way down
9:24
The next pose is cobra or upward facing dog. Spend an extra breath or two in your back bend
9:29
whether it's cobra or upward dog. Press your hands down, lift your heart
9:34
take the back of your head towards your heels, and then exhale, downward facing dog
9:40
So if it felt good to have your knees bent quite a lot before, you can do so here
9:45
since we're really focusing on the upper back. Now that the shoulders are more open
9:50
feel free to play with straighter legs, get heavy through your heels
9:54
and start to feel the stretch in your hamstrings as well. Good, and then drop down onto your knees
10:14
This sitting on your knees is too much, you could sit cross-legged or on a block or a blanket
10:19
Good, and then once in each direction, take your right arm up, loop it behind you
10:27
A few times, do it once in the opposite way. So just some motion in your shoulder girdle here
10:34
We'll do the other side, up and back. Other way. Good, and then take your hands behind you
10:51
and just grab opposite elbows. If you feel really open, you could take reverse prayer
10:57
but there's no need to force it here. And then from here, drop your chin
11:04
and then roll your head over to one side. Go in one really slow
11:13
circle. You can exaggerate how slow feel if you could feel any creakiness in your neck
11:21
letting go, draw your shoulders back. When you come back to the center at the front
11:28
just switch the grip in your arms so you've got the opposite arm on top
11:34
and then switch directions again, really slow here. So actually when your head is back
11:44
feel that opening in the front of your throat. And come back up through center
11:57
Good, and then come onto your hands and knees. Take your left shin at a 45 degree angle
12:09
You might need a block, a blanket, and or strap handy. Take your right knee behind it
12:15
We're gonna set up Gomukhasana, cow facing pose. So you'll come and sit
12:21
So again, if this feels tight, I recommend a block to get up nice and high. Make sure your knees feel safe
12:27
All right, press your outer feet down. And then from here, you'll take your right hand
12:34
your right arm up. All right, so this is where a strap
12:38
in this hand could be good. You might not need it. And then take your left arm behind and find a nice grip
12:48
All right, if you don't have a strap at home, you can use a T-shirt, a towel, a blanket
12:53
Just make sure there's a little bit of breathing room. Then maybe even close your eyes
13:00
Feel the top of your head lift, your heart lift. Five deep breaths into your right lung, your shoulders
13:11
Notice what could soften, how breath can almost get in there and break up any tension
13:20
Full exhales, choice for open mouth exhales. Anything that moves stuckness, stagnant energy in your body
13:34
Last breath out. Good, release your hands. Give your shoulders a little shrug
13:43
Sometimes it's nice to take your right arm across. Good, and then to come out
13:50
my favorite way is to keep the feet, simply walk your feet out
13:55
and then you can just take your right arm across. Good, and then to come out
14:00
my favorite way is to keep the feet, simply walk your hands over one direction
14:10
be over to your right, and then miraculously you're in it on the other side
14:16
Too much, or if I lost you along the way, you can lift your legs and switch them out
14:21
So come into a seat here, and then you know what props you might need
14:28
This pose can be interesting. One side can be quite different from the other
14:33
Choice to take the strap this time in your left hand. Give yourself enough slack and then come into it
14:50
You know you're here for a little while, so if it helps to close your eyes, notice if your head just comes all the way forward
14:56
Do your best to lean your head back. Press your outer feet down to lift your chest
15:00
Breathe now into this space behind your shoulder blades, your left lung
15:05
Full exhales, relax here. Sometimes holding poses can be harder than moving
15:26
Notice if you can settle, relax. Even if there's that fidgety urge
15:31
to want to get out of the shape. One more breath out
15:37
Let it go all the way to completion. Good, release your hands
15:47
Release your grip. Give your shoulders a nice shrug. Good, and then release your props to the side
16:00
We're gonna come into plow. So make sure the back of your neck feels safe
16:07
Sometimes a blanket under your shoulders and your head can help. Otherwise you're gonna come to lie back
16:14
Use some momentum to take your hands to the back of your torso to get your legs up high
16:23
You come through shoulder stand for a brief moment. Don't move your head side to side
16:26
And then from here, start to drop your legs slowly. And you don't have to overdo it
16:35
Your feet absolutely do not need to touch the ground behind you
16:41
They can if you'd like. Focus on the center of your forehead
16:47
Relax into the back of your neck. If you wanna go even deeper
16:51
choice to interlace your hands and take them down. We've got about five breaths here
17:20
Good to come out, use your core. Hands to your low back, lift your legs up
17:38
Come on to your back slowly. Good, and our last pose will be fish
17:45
So lift each glute and take your palm face down under your glute, thumbs come to touch
17:53
Point your toes, inhale, lift your head. Come to the top of your head
18:02
Good, squeeze your elbows towards each other and then breathe into the base of your throat here
18:11
Full exhales. Good to come out, inhale, look up at your belly
18:24
Roll onto your back, let your head go and come into Shavasana
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