If you spend most of your day sitting at a desk, scrolling on your phone, or juggling constant stress, finding a quick way to ease tension can feel essential. When your body starts to feel tight or fatigued, a short, focused stretch can make a noticeable difference in how you feel.
Yoga expert Adriene Mishler, founder of Yoga with Adriene, offers a simple solution designed to do exactly that. Her 13-minute upper back and neck-focused yoga stretch fits easily into your routine, whether you practice it in the morning, during a lunch break, or right after work. The session is designed to help release built-up tension and bring more ease into the body through gentle, mindful movement.
According to Mishler, modern digital habits cause stress to collect in the upper back and neck, often leading to poor posture, stiffness, and discomfort. This short practice uses slow stretches and intentional mobility work to support alignment, improve movement, and create a feeling of openness through the shoulders, spine, and neck. With just a mat and optional props, it offers a quick moment of relief.
How the Upper Back and Neck Yoga Session Begins
Like many of Mishler’s routines, the practice starts seated in a comfortable cross-legged position. After a few calming breaths, you’ll gently move your upper body in circular motions, allowing the spine to round and extend naturally. These slow movements encourage spinal awareness, help warm the muscles, and prepare the body for deeper stretches.
You’ll then transition into a gentle neck stretch by dropping one ear toward the shoulder and switching sides. This simple movement helps release neck tension and ease stiffness that often builds up from long hours of sitting or screen use.
Cat-Cow and Mobility-Focused Movements
Once the body feels warmer, Mishler guides you into a tabletop position for classic cat-cow stretches. This foundational movement encourages you to alternate between arching and rounding the spine, syncing each motion with your breath. The cow pose gently opens the chest, while the cat pose helps stretch the upper back and support spinal strength.
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These flowing movements are especially effective for improving upper body flexibility and maintaining a healthy spine. Practiced slowly, they also help build body awareness and ease tension stored in the back and shoulders.
Spinal Twists for Deep Tension Release
The session also includes a series of slow, controlled spinal twists. Highlights include a relaxed thread-the-needle stretch and a seated raised-arm twist. These poses are designed to improve spinal mobility, gently stretch the shoulders, and create a satisfying release through the upper back.
By moving with intention and breath, these twists help the body feel lighter and more open, making them especially helpful after long periods of inactivity or mental stress.
Why Short Yoga Sessions Can Reduce Stress
Beyond improving flexibility, yoga is widely known for its ability to lower cortisol levels and reduce stress. Research published in the International Journal of Preventive Medicine highlights yoga’s effective role in stress reduction, along with benefits such as improved mood and reduced anxiety. As Mishler’s practice shows, even 10 to 13 minutes of simple, mindful movement can make a meaningful difference in how both the body and mind feel.
