Published September 14, 2026 04:04AM
Most days you simply want to move and also find stillness on your mat. But some days you want something more specific. Something that can help bring relief to wherever you’re experiencing discomfort. Something that feels almost therapeutic. This 15-minute yoga routine is that sort of practice. I know how frustrating it can be to have upper back knots or issues with neck stiffness and soreness. Whenever I struggle with this, these are the movements and stretches that I’ve found beneficial.
The following neck and shoulder stretches are very gentle. Everything is done seated, kneeling, or reclined and is suitable for all experience levels. The 15-minute morning stretch routine also includes a tiny amount of strength building, but for the most part, it’s a lot of passive stretching. If any of your pain is caused by tension along the upper body, hopefully this gentle practice will provide you with a little relief. Turn to it whenever you experience discomfort through your neck, shoulders, and upper body.
15-Minute Neck and Shoulder Stretch
No props are required for this quick practice although you are welcome to use anything that helps you feel comfortable in the poses.
Reclined Shoulder Stretches
Begin lying down on your back, feet flat on the mat, knees bent. Try to keep pressing your lower back into the mat, so you’re closing the gap in between them, and then reach your arms overhead. This welcomes a gentle release through the upper back and shoulders. The longer you hold this stretch, the more your arms and shoulders will learn to relax. So if initially you can’t get the back of your palms on the mat, that might change during the stretch, but it’s okay if it doesn’t.
Inhale and float your arms toward the ceiling, and as you exhale, lower them back toward the mat. Inhale to lift, keeping the spine in contact with the floor. Exhale to lower. Let’s do 2 more like this, lifting up and back down. Last one, lift and lower.
Bend your elbows into a cactus shape. Inhale as you reach your arms straight overhead with your fingers reaching toward the back of the mat. Then exhale as you bend your elbows and take them straight out from your shoulders. Bend and stretch your arms twice more, trying to keep your lower back and backs of your arms touching the mat.
The next time you bend your elbows, stay here. Keep your elbows on or close to the mat and in line with your shoulders as you lift your hands and forearms off the mat and slowly bring your fingertips toward the ceiling. Then lower your forearms and palms to the mat with your fingers pointing toward your feet. Then slowly reverse. Try not to tense your neck or jaw. You’re not using much force here. Repeat a few times.
Reclined Twist
Extend your arms straight out to the sides from your shoulders, palms facing upward. Come into a twist by shifting your hips an inch or two toward the right and then bending your knees and lowering your thighs toward the left, stacking your right hip on top of your left hip. Look straight upward or turn to gaze over your right shoulder for a little more neck release. Keep relaxing your right shoulder blade toward the mat. Breathe here.
Then slowly float your knees through center and twist the other way. Try and breathe all the way into your belly. Come back to center.
Reclined Stretch
Straighten your arms overhead and lengthen through your legs, letting your lower back arch a little as you reach your fingers away from your toes and stretch through the sides of the waist.
Seated Shoulder Squeezes
Roll onto one side or lift yourself to sitting with your feet flat on the mat in front of you and your knees. Bring your hands behind you about shoulder- distance apart, fingers pointing toward your feet. Bend your elbows and squeeze your shoulder blades toward each as you draw your elbows toward the center of the mat. Lift your chest and keep your elbows a little bent in your backbend. You might feel the intensity in your upper arms, shoulders, or upper back.
Seated Twist
Sit cross-legged and bring your right hand to your left knee and press your left fingertips into the mat behind you for support. Sit tall and then turn your chest toward the left in a Seated Twist and breathe here.
Seated Side Bend
Keep your right hand on your left knee as you come to face forward again. Reach your left arm overhead. Your hand on your knee can help you get a little traction through your shoulder. Let your head be heavy. You can play around a little bit with the angle of your chin, maybe dropping it slightly toward your left shoulder, as well as the position of your arm. Slowly lift back up through to center.
Find your Seated Twist and Side Bend on the other side.
Cat-Cow
Come to your hands and knees with your palms underneath your shoulders and knees underneath your hips. As you inhale, lower your belly, lift your gaze, and arch your back in Cow Pose.
As you exhale, round your back and contract your core in Cat Pose. Depending on how much tightness and stiffness you’re experiencing, you might need to go extra slowly as you try to target those stickier parts. Usually, we do one breath per movement in Cat Cow, but you might want to stay in each a little longer.
Sphinx Pose
Slide onto your stomach and prop yourself onto your elbows in Sphinx Pose. You choose how deeply you go into this backbend, pushing your pubic bone and hip bones into the mat and finding lift from there. You’re pressing your shoulders back, lifting up, and pushing into the tops of the feet and toes so that you’re not creating any tension or pinching in your lower back. Stay lifted and focus on creating length instead of height. Breathe here.
Arm Lifts
Slide your arms forward, palms facing down and forehead on the mat. As you inhale, lift your right arm along with your head and chest off the mat while keeping your feet on the mat. As you exhale, slowly release to the mat. Then alternate sides, inhaling and lifting your left arm along with your head and chest and exhaling as you lower down. Repeat twice more on each side. This is a little strength work for the upper back and shoulders.
Broken Wing
This stretch targets the chest and shoulders. Bend your right elbow 90 degrees and roll over onto your right side, bringing your right shoulder, hip, and side of the head to the mat. I like to bend my knees and stack one leg on top of the other in this pose. Relax your neck and press your left hand into the mat to intensify the stretch slightly as you relax your neck. Stay here for several breaths.
Then roll over onto your left side and repeat the stretch on that side. Then come back onto your belly and straighten your legs.
Child’s Pose
Shift yourself back into Child’s Pose with your knees hip-distance apart, your hips reaching back toward your heels, and your arms reaching forward. Let yourself settle in here.
Eagle Arms
Press your palms into the mat and lift yourself to kneeling. Stay here with your toes tucked under or sit cross-legged. Take your arms straight in front of you, bend your elbows, and wrap your right arm underneath your left and bring your forearms together.
If that isn’t working for your body, give yourself a hug by placing your hands on opposite shoulders across your chest.
Lift your elbows, move your hands away from your face, press your shoulders down, and push your forearms and your palms together so that you’re feeling this expansion through the upper back. Maybe you also add a slight tuck of the chin toward your chest to stretch the back of the neck. Lift your head back up, release your arms, and switch sides. Release and shrug or roll your shoulders a few times.
Closing
Sit tall, close your eyes, and find a neutral spine as you reach the crown of your head toward the ceiling, and slow your breath. Notice the effects of the practice. Maybe you want to explore where you feel it most and what difference you feel in your body. Linger here as long as you can.
Thank you so much for trying these neck and shoulders stretches. I really hope that this quick stretching sequence was beneficial to you.
