Published April 23, 2026 at 11:14 AM
Despite the endless hours you spend in front of your phone, in front of your computer, on long commutes, or in high-stress situations, you may not notice that annoying tension in your neck, shoulders, and upper back until you try to relax and can’t. Or perhaps you have become so accustomed to the knots in your upper body that they have become your baseline.
Much of what causes this discomfort is unconscious behavior – your shoulders are rounded and your chin is low at your desk, in the car, or even while standing or walking. This is where yoga for your neck, shoulders and upper back comes into play. Not only does it help reduce stress and aches, but it gives you lasting relief by training your body to move in more supportive ways. Because when you start to be more intentional about how you move your body, you start to prevent the slouching and leaning forward that creates tension and the resulting Technical neck.
Here are new stretching exercises that not only help relieve upper body tension, but prevent it, too.
10-minute yoga to release your upper body
Practice this short yoga sequence when you want to stretch your upper body. Most of the movements can be done anywhere, whether you’re sitting or standing, so you may want to get into the habit of doing some neck stretches every time you sit down to work or flexing your spine and rolling some shoulders after driving and before getting out of the car.
1. Neck stretch
Sit cross-legged or find another comfortable position. Exhale and tilt your head to the right, pulling your ear toward your right shoulder. Inhale and return to center. Exhale and tilt your head to the left, pulling your ear toward your left shoulder. Repeat several times.
Inhale and lift your chin toward the ceiling. Exhale and lower your chin towards your chest. Inhale and return your head to the neutral position.
Exhale and turn your head to look over your right shoulder. Inhale and return to center. Exhale and look over your left shoulder. Inhale and return to center.
2. Sitting cat cow
Interlace your fingers behind your head with your elbows pointed out to the sides. Exhale as you pull your navel toward your spine, round your back, and lower your chin toward your chest, but avoid pulling your neck in a way. Cat pose disparity. Inhale as you lift up straight and arch your back, pulling your elbows back slightly Cow pose disparity. Repeat several times.
3. Arm rotation
Extend your arms out to the sides in a T position. Exhale as you turn your palms toward the ceiling with your elbows facing the floor. Extend your thumb toward the wall behind you and your pinky toward the ceiling. Take some breaths here.
Exhale as you rotate your arms forward approximately 360 degrees so that your elbows and palms are facing the ceiling again. Extend your thumb toward the wall behind you and your pinky forward. Take some breaths here.
4. Cross arm extension
Extend your arms out to the sides in a T position with the palms facing forward. Exhale and cross your arms in front of your chest, placing your right arm over your left, and placing your hands on opposite shoulders. Stay here or explore the gentle movement, raising your elbows slightly for more stretch. Take a few breaths here, then extend your arms out to the sides and repeat with your left arm over your right arm.
5. Chest expansion
Walk your hands on the mat behind your hips with your fingertips facing forward. Press your palms into the mat, lift your chest, and look up. Take a few deep breaths here, then bring your hands back to rest on your knees.
6. Shoulder circles
Lift your shoulders toward your ears, then roll them back, down, and forward. Continue drawing circles with your shoulders in one direction for a few rounds, then switch directions.
7. Lateral stretching exercise while sitting
Lower your right hand or fingertips to the floor or a block outside your right hip. Extend your left arm over your head toward your right side. Take some breaths here.
Inhale and return to center with your arms reaching overhead, then lower your left hand to the floor or a block outside your left hip. Extend your right arm up and toward your left side. Take a few breaths here, then come back to center.
8. Seated twist
Inhale and reach your arms overhead. Exhale and turn your chest to the left. Place your right hand on your left knee and your left fingertips on the mat behind you. Take some breaths here.
Inhale and return to center. Extend your arms up, then move your chest to the right. Place your left hand on your right knee and your right fingertips on the mat behind you. Take a few breaths here, then come back to center.
9. Windshield wipers
From sitting, bend your knees and place your feet on the mat. Walk your hands behind your hips. Slowly pull your knees to the right side, then the left side, moving back and forth in a windshield wiper motion.
10. Seated Forward Fold
From the windshield wipers, walk your heels a few inches forward and point your toes toward the ceiling. Maintain a deep bend in your knees. Reach your arms overhead and toward your toes in a Seated Forward Bend. Allow the weight of your head to fall between your arms as you place your hands on your thighs or legs, or hold your toes in this Sitting forward fold disparity. Take a few deep breaths here, then slowly lift up.
Return to a comfortable sitting position. Take a moment to find a little movement, and maybe twist your neck. Notice how you feel after this practice and return to it whenever you need to.
