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10 Minute Yoga Quickie - Neck, Shoulders, Upper Back

Today we focus on targeted areas that get stressed because of everyday activity. Use this practice to combat neck tension, shoulder pain, upper back pain, and poor posture. This therapeutic sequence is the perfect little moment for self care. It also combats stress, reduces inflammation, relieves discomfort, and increases range of motion.

Check in and care for yourself with this short yoga session! Bookmark this practice and repeat it to release built-up stress in these targeted areas because preventative care is the best care!

Let me know how it goes in the comment section down below!


44 comments on “10 Minute Yoga Quickie - Neck, Shoulders, Upper Back”

    1. I suffer from bursitis and calcium deposit on rotary cuff. I thought I saw a specific shoulder yoga for chronic pain?? Help

    1. Thank you Thank you
      You always Continue to Nurture this Wonderful World
      And meet our needs so perfectly!
      Your voice and words are a gift to so many teaching young and old such a beautiful path
      Everywhere this journey takes me I find more people touched by YOU⭐️
      Just this week more Angels who have spread there wings having been blessed by your gifts
      We will all share your Message, Grace and Joy

  1. Thank you for your lovely mail. It helps me keeping tracked even my whole energy is absorbed by a lot of existential problems at the moment.

  2. Yoga at home on the North Shore of Maui is wonderful. Thank you for your Aloha Adriene! I have shared your videos with many of my friends.
    Let me know if you ever come to Maui! We have a sweet Ohana you are welcome to stay in for a visit.
    My way of saying Mahalo!
    Joani Conway

  3. Really enjoying the 30 day workout and the 10 minute neck, shoulder, upper back exercise really helped. I turn 60 and still life weights so that I can keep climbing mountains. The 10 minute exercise helped aleviate some back pain that I’ve been having. Thanks kindly!

  4. Nice, realy nice! Very welcome excersize and recommended for all who are working daily behind their computer screens

  5. I love the sentiment in your most recent email! And I love the care bears pic 🙂 xoxo Thank you so much for sharing your videos/wisdom!

  6. I have just finished Dedicate and I wanted to tell you that there has only been one other time that I began to cry on my mat. My emotions were bought right to the surface today with your beautiful flow, the relaxing music and the presence of Benji. I too remember doing yoga and having my black lab (deceased since Aug. 2017) join me and offer encouragement as only a dog can do. I extend thanks to you and your team for creating such a dynamic series that has brought me back to the mat. It was my lucky day to have stumbled onto your YouTube Channel.

  7. This was a great check in Adriene. Enjoyed the stretches. I usually write comments on your membership site. Do absolutely positively agree with your email re: “true”/genuine self care-it’s not shared across social media and boasted about
    and does not have to be expensive or even cost anything. I do not have Facebook, Twitter or Instagram for more reasons than one.
    Love the Care Bear stare photo. Xoxo❤️ Much love to all.

  8. Love your daily video and love your personnality and positive attitude, my kind of people. Since I have been doing yoga, I feel more balance emotionally and mentally and lol my cat Zoom has joined me so funny

  9. Completely new to yoga, but this is exactly what I need! I hold all of my stress in my neck and shoulders! How many times per day do you recommend this? After this, what should I move on to?
    Thank you so much

  10. hi adriene,

    i usually never leave comments but i felt the need to tell you that for the past four weeks i have been having lots of shoulder pain and haven't been able to have a good night sleep. i am going to PT and nothing seems to be working. i did this work out video and i feel better than with the 60 min of PT. thank you for this video!

    1. I was in a bad car accident many years ago. Because of my yoga practice, I was able to heal and rehab a lot quicker than just PT and chiropractic care. Yoga really heals!

  11. Friends of mine love your videos and I thought I’d give one a go this morning! I loved it 🙂 feels good and a simple but very effective sequence. Thanks Adriene

  12. Thank you so much for your gift of yoga that you give each day to the world. I really wanted to do your 30 day series in January and did a few but then when you mentioned you can do it all year, I realized I don't need to be on a timeline with my yoga practice. I take a beautiful yin class on Monday nights but your practice allows to stop, drop...and get my downward dog any time, any day. My sister and I are big fans of your yoga videos and you always make me laugh with your goofy sense of humor. Thanks for making yoga accessible to everyone! I love these shorter videos that target my stress points --awesome! Hugs from NoCali!

  13. Thank you, for all that you do! You've truly changed how I feel, look. I'm told often how strong I look! I do at least 1 of your practices daily.♡ My love to Benji!

  14. Thanks again Adriene,
    Loved this flow....for releasing all my crunchy areas!
    Love your fun encouraging attitude ,to your yoga sessions...
    It definitely affects the quality of my i feel,how I do things...
    Love to Benji also!

  15. I cried. I didn't realize the mass amount of stress and tension that was giving me so much pain. I quit drinking a year and 3 months ago and I quit smoking 7 months ago and alrhough I am very proud, I have been wound so tight. Today was esoecially rough. I stumbled across your site and joined you in a few videos and a flood of tears were streaming down my face as I was following your instructions. I am completely drained and ready for bed now.

  16. Thank you! Did the10 minute stretch for the first time today. It was awesome! Used to do Yoga regularly but I fell and broke some bones and I stopped. I have lived almost 89 years and must continue to keep my body calm, peaceful and strong and healthy. So glad I found you. Namaste

  17. This was the first of your videos I've watched - I've been meaning to for a while, but after another neck spasm this morning, I thought I'd give it a try, and I'm so glad I did. Thanks, Adriene!

  18. Dear Adriene. Since I was a teenager I have always had knots in my back and upper back and neck pain. To this day, I cringe at the idea of sitting at my desk to work on my computer and now I stand for most of the day. I started to go to massage therapy monthly, along with learning some basic stretches to relieve my tension when I work long hours at my desk job. A friend referred me to try yoga. Your beginner yoga and this video for tension were the first that I tried and now I'm hooked. While the massage therapy helps, your exercises have greatly reduced my upper back pain and stress and as an added bonus, they feel great when I do them. I just wanted to thank you so much for your generosity and amazing instruction. Best regards, Marcus

  19. Hi Adriene
    Did your sleep time yoga last night, for the first time.
    We have been having a lot of stress this year, lost my lifetime bestie best friend Jackie, she was, my Art soul sis , we met at playgroup with our kids.
    My husband David has been struggling to get off to sleep every night, so we've had lots of distrurbed nights
    He moaned about doing the yoga but,fell straight to sleep! Amazing! Thank-you Adriene x
    Will continue this yoga journey with you!

  20. Thank you so much for your wonderful yoga practices! I am new to the group and just loving it. Thank you for your loving words, positive energy and for making us all happy xxx

  21. I recently completed your Home 30 day yoga program. It had been a few years since I practiced yoga regularly. I can't believe how much better my body and mind feel. Your message of being kind to yourself and stating intentions has really resonated with me. I shared the program with my students and many of them have told me that it has helped them relieve stress while stuck at home the past couple of months. Many of them have even got family members to join them.

    Thank you for your caring and fun nature. You make a true difference in people's lives.

  22. Adriene - thank you SO much for this quick and effective video.. the first time I did I I thought it was good but when 8 hot up and went 8n the kitchen. I realized 8 could a tually breathe better and I came back in the living room and told my husband, " I can a tually breathe now!" 8 am SO grateful for you and your techniques and your approach to yoga. I am sharing it with everyone!‍♂️

  23. Girl, just wanted you to know I've done this video just about every day for a year and a half. Super life saver. Thank you!! Love you my dear teacher.

  24. I had a cervical fusion C6-C7, twelve years ago. I have 4 screws and 2 plates in my neck and terrible arthritis, as well as ongoing upper back, shoulder, arm
    And hand pain from nerve compression. I live with chronic pain and don’t take pain meds. This morning was a very bad one and I just tried this video and it really helped. I love Adrienne’s videos, I try them all. It is really hard for me to do the downward dog and planks, but I keep trying, even if just a few seconds and rest. It is so important that I keep moving abs maintaining my flexibility. Thank you Adrienne!!!!

  25. Hello I have Occiptual Neuralgia get tight muscles Would your yoga video and stretches help me I thought I would give. Try Thank you

  26. The 10 minute yoga routine for neck and upper back isn't working. It's the best routine I've found for to receive the pain from working on the computer all day. I hope you can get it back online in working order. Thank you.

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