12 Min Daily Neck, Shoulders, And Upper Back Pain Relief Stretching Routine // Release Tension Yoga

Release tension, improve posture, and feel lighter in just 12 minutes with this gentle daily stretching routine designed especially for neck, shoulder, and upper back pain. Whether your discomfort comes from long workdays, stress, sleeping wrong, or carrying the weight of everyday life—this follow-along yoga sequence will help you loosen tight muscles, increase mobility, and find relief fast.

This beginner-friendly routine requires no equipment and can be done at home, in your office, or anywhere you need a moment of self-care. We’ll focus on opening the chest, relaxing the neck, and releasing built-up tension in the shoulders and upper back—perfect if you struggle with tech neck, stiffness, or stress-related tightness.

00:00 – Intro / Get Ready
00:13 – Shoulder Rolls (Backwards)
00:48 – Shoulder Rolls (Forwards)
01:23 – Dynamic Head to Chest
01:57 – Head to Chest
02:30 – Seated Eagle Arms (Right)
03:03 – Seated Eagle Arms (Left)
03:38 – Head to Shoulder (Left)
04:13 – Head to Shoulder (Right)
04:46 – Neck Rolls (Right)
05:20 – Neck Rolls (Left)
05:55 - Levator Scapula Stretch (Left)
06:29 - Levator Scapula Stretch (Right)
07:03 - Tricep Stretch (R Arm Bent)
07:36 - Tricep Stretch (L Arm Bent)
08:11 - Right Arm Leaning Lat Stretch
08:44 - Left Arm Leaning Lat Stretch
09:19 - Side Bend (Left)
09:53 - Side Bend (Right)
10:27 - Chest Opener
11:01 - Reverse Prayer
11:35 - Sphinx Pose
12:09 - Child's Pose
12:44 - Child's Pose (Right)
13:18 - Child's Pose (Left)
13:50 - Outro/Done!

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DISCLAIMER
Please consult your doctor or healthcare provider before starting any exercise. If you feel any pain or discomfort at any time, stop right away, modify the exercise if needed, or try another routine. By choosing to join in, you acknowledge that you are voluntarily participating at your own risk, and Rachel Kim Limited will not be responsible or liable for any injury or loss that may result from following this workout video.