Relieve upper back knots & neck pain with this gentle 10 minute yoga session targeting neck, shoulder and upper back tension. Starting seated, we ease into shoulder rolls and neck stretches to release tightness. The practice progresses through assisted neck movements and upper back stretches, focusing on areas prone to knots and discomfort. We then transition to floor poses, including a modified puppy pose and gentle twists, to further alleviate tension. The sequence is designed to improve mobility, release muscle knots, and promote relaxation in the neck and upper back region. By the end, you’ll feel a significant reduction in neck and upper back discomfort, leaving you more relaxed and at ease. 🎉 Sign up for the FREE 30 Day Yoga Challenge:
CHAPTERS:
00:00 10 min Yoga for Neck Pain & Upper Back Knots
00:10 I AM PATIENT
00:30 Seated grounding – Yoga for Neck Pain & Upper Back Knots
01:25 Shoulder shrugs – Yoga for Neck Pain & Upper Back Knots
01:45 Neck & back stretch – Yoga for Neck Pain & Upper Back Knots
02:10 Chest & shoulder stretch – Yoga for Neck Pain & Upper Back Knots
03:08 Assisted trap stretches – Yoga for Neck Pain & Upper Back Knots
05:55 Bear hugs – Yoga for Neck Pain & Upper Back Knots
07:30 Puppy chest stretches – Yoga for Neck Pain & Upper Back Knots
09:05 Prone chest stretch & twists – Yoga for Neck Pain & Upper Back Knots
12:50 Child’s pose – Yoga for Neck Pain & Upper Back Knots
13:09 Namaste
12:36 Try this next
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Disclaimer: Some links may be affiliate links which help support Sarah Beth to create content, however Sarah Beth only promotes products she truly likes and all opinions are her own. Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
#NeckPainRelief #UpperBackYoga #TensionReliefYoga
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📽 25 min Hips Slow Stretch: https://www.sarahbethyoga.com/pages/25-minute-hips-slow-stretch
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Find your 15 minutes. See you on the mat. 🧘♀
I know this is an old video but I just wanted to say thank you. I woke up with an insanely stiff neck/shoulder from sports the other day (I'm a martial artist so randomly overexerting something is not unusual) and after suffering through it for several hours I came here and followed this and it's like 90% better after 10 minutes. I never do yoga as often as I should but I am always pleasantly surprised with how effective it is when I actually get around to it. Thank you for making these available to everyone and for making life better and more painfree for everyone.
Gracias 💖
i am a nut and your yoga is a nutcracker
woow these crack me open
A terrific session. Thank you.
Ur a Godsend thank you
Thank you! Loved this – your tonality, pace, cues and exercises that were fresh and felt amazing! Yay love
Not interested in mantra stuff. Stretches were good.
🎉❤🎉❤🎉❤
Tanks 🎉
Omg the mini tricep stretch was heaven 😭❤
Best yoga so far I have come across. Thank you.
Wonderful video in all respects!
Much needed for my upper body! ❤ 🙏 3/10/2026
Thank you so much for sharing!! This helped my back pain 😊
9:09
Napping Scorpion
You’re the best! My neck no longer hurts!
❤
Thanks for the video.
Replay 2/19/26
Thank you❤
I’ve been having neck and shoulder pain for 3 days straight. I’ve tried different stretches, using a massage gun, ice, and heat. This is the first time I felt any real relief. Thank you.
Thank you, Sarah Beth. I have played sports most of my life & got away from working out @ the gym for several years. My work is demanding as a landscape business owner & farm labor. My body is so out of balance! I coached tennis for 12 years & was trained by many coaches for competitive tennis. I lifted some heavy bags of soil out my truck & that night I felt a stiff pain in my neck. The next day I felt like passing out with dizziness. I discovered my spine moved to far forward in the neck area. I am going for an XRay with a new chiropractor. Your exercises are tremondously perfect for almost amyone suffering from the upper back & neck pain. The symptoms can be scary. I appreciate people like you because so many creators on YouTube recommending exercises or stretches are clueless on how important the gentleness of the stretch should be & how far. This made me feel centered & loosened my body. I will look forward to seeing your other videos.
4 months post partum and an exclusively breast feeding mum – my back/shoulders have been killing me. This stretch really hit the spot – can’t wait to do more of your videos!
This felt so good. Thank you.
#3 done! Day 13 of 30-day yoga challenge done. Thank you so much, SarahBeth 🧘♀️👌
Just completed ✔️ day 12 onto day 13 my determination is working I’m almost caught up up 🙌 thanks 🙏