Continuing from my previous blog post on relieving neck and shoulder tension, today I’m sharing a few more simple yet effective movements to help release the upper back and shoulders; perfect if you’ve been at your desk or feeling tight across the upper body.
All of these stretches can be done from a comfortable seated position (on the floor or a chair).
1. Stop Sign Stretch with Cat-Like Movement
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Bring your arms out in front of you, forming a “stop sign” shape with your palms.
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Make sure your wrists are in line with your elbows, and elbows in line with your shoulders.
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As you exhale, gently arch your upper back (like cat pose) and draw your palms down toward the floor, keeping elbows steady.
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On the inhale, lift the palms back up as you gently draw the chest forward, extending through the upper spine.
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Repeat 4 to 6 times, syncing each movement with your breath.
2. Thread the Needle — Seated Variation
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From your seated position, bring one arm out to the side, in line with your shoulder, palm facing down.
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Use your opposite hand to gently take hold of that arm.
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On your exhale, draw the arm across your body, toward the opposite knee.
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To deepen the stretch, draw the shoulder towards your centre and allow the upper back to gently round.
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Hold for 6 to 8 slow breaths, then repeat on the other side.
3. Seated Forward Fold
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Still seated, take a deep breath in.
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On your exhale, gently fold forward from the hips, allowing your spine to lengthen and your lower back to release.
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Soften your head and neck down, resting wherever feels comfortable for you.
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Hold for 4 to 6 deep breaths, allowing gravity to support the release.
Want more support with your practice? I offer live yoga classes via Zoom, and I’d love to welcome you to one of our in-person sessions at Vinegar Hill Community Centre in Rouse Hill Town Centre. Whether you’re at home or in the studio, there’s always a place for you on the mat.
See you in class soon,
Samantha