Suffering from neck stiffness or tight shoulders? This gentle yoga routine is designed to relieve pain and tension caused by poor posture, stress, or long hours at the desk.
In this video, Mobile Physio demonstrates simple, effective yoga stretches that help: ✔️ Reduce neck and shoulder pain ✔️ Improve posture and flexibility ✔️ Boost blood flow and relaxation ✔️ Prevent tech neck and desk fatigue
Perfect for beginners! You can do this routine at home or even during a break at work.
🧘♂️ What’s Included:
Neck Tilts Shoulder Rolls Thread the Needle Pose Eagle Arms Cat-Cow Stretch Deep Breathing to Relax
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00:00Welcome to Mobile Physio, your go-to channel for pain relief and mobility through movement.
00:05Today's focus neck and shoulder relief through simple yoga movements.
00:09If you're feeling stiff from long hours at the desk, screen time, or stress,
00:13in this video yoga routine is for you. Neck tilts, start seated with a tall spine.
00:20Gently tilt your head toward your right shoulder, feel the stretch on the left side.
00:24Hold for 15 to 20 seconds, and switch, repeat twice each side.
00:30Keep your shoulders relaxed and down, shoulder rolls, inhale, lift your shoulders up.
00:36Exhale, roll them back and down, repeat 10 times, then switch direction.
00:42Move slowly, and breathe with each roll, thread the needle pose.
00:47On all fours, slide your right arm underneath the left, bringing your right shoulder and ear to the mat.
00:53Hold for 30 seconds, switch sides, this pose deeply stretches the upper back and shoulders.
00:58Eagle arms, cross your right arm under your left, wrap forearms, and lift elbows.
01:05Feel the stretch between your shoulder blades, hold for 20 seconds, then switch sides.
01:09Cat-cow stretch, on hands and knees, inhale, arch your back and lift your chest, exhale, round your spine and tuck your chin, repeat 10 times, this is great for spinal mobility and neck relaxation.
01:23Seated deep breathing, finish by sitting comfortably.
01:28Inhale deeply through the nose, exhale slowly through the mouth.
01:33Do 5 deep breaths, letting go of tension with each exhale.
01:36Just 5 minutes of yoga can make a huge difference for neck and shoulder tension.
01:42Repeat this routine daily or whenever you feel tightness creeping in.
01:46If this helped, like, share, and subscribe to Mobile Physio for more simple routines to stay pain-free and mobile.
