10-Minute Shoulder Release

This 10-minute practice is designed to ease tension in the shoulders and upper body through slow, intentional movement. You will explore simple shapes and gentle stretches to create space across the chest, upper back, and shoulders. This class is suitable for all levels and offers a balance of movement and softening.

It is ideal for anyone experiencing tightness from daily activities, stress, or prolonged sitting, and can be used as a short reset to support posture and ease.

Transcript

Welcome. I feel so glad you are here. My name is Christy, And this is a 10-minute practice focused on releasing tension in the shoulders and upper body. We're going to move slowly and intentionally, Allowing space for our breath and movement today. As always, Listen to your body and take anything that feels supportive today. Finding a comfortable seated position, I'm sitting up on a bolster and have some blocks for my knees, So feel free to add props in to help you feel really at ease as we begin here. Hands can rest palms down or palms up. We're going to start with some nice shoulder rolls going in one direction. Just feeling into the shoulders, And you can take big circles or little tiny micro movements, Just whatever your body's craving right now is fine. And then go in the opposite direction. Anything that feels sticky or tight, Really take your time to breathe into those areas. Put your brain into those areas. And then take your left hand across your body, Right hand hugs in, Just giving your arm a little hug towards your chest. Breathe in through the nose, Out through the nose or mouth, In through the nose, Out through the nose or mouth. Slowly release that arm, Stretch the right arm out and then the right arm comes across the body, Giving yourself a little hug here with the one arm, Making sure shoulders are relaxed. Breathe in. And then we're just going to open our arms up, Really stretch your arms in or eagle your arms, Giving yourself a hug, Which arm is on top because we're going to switch in a moment. If you are really needing a hug today, Just know you can always give yourself a big squeeze. Send yourself some love. If you're an eagle, Really squeeze your arms and forearms and palms together. But no, That's not the goal. You can just give yourself a hug and that's fine. Release, Open up the arms, Really squeeze your shoulder blades together and then find opposite arm. Again, Hug or eagle the arms, Whatever feels best and most comfortable to you and your body today. Breathe into the feeling of hugging yourself. And just take a moment to notice how your arms feel giving yourself a hug. Breathing in, Slowly release, Take a nice stretch through the chest, Underneath the collarbones and then begin to notice which foot is in front. We're going to take a moment to stretch out, Shake the legs if you need to and switch the cross. Making sure to change your props around as needed. Maybe you move to the right, To the left, Really feeling into your sitting bones, Allowing your spine to lengthen, Shoulders to soften. And we're going to take our left hand to either our hip or behind us, Just a gentle stretch through the front of the shoulder. Breathe in. If you choose to take your hand to your low back, Palm faces out, Away from your body. Another breath or two here. Breathe in and out and out. Slowly release. Maybe you shake that arm out just a little bit and then same thing with the right arm. Right arm to hip, Right arm behind you, Palm faces away from the body. See if you can notice where you feel this. Perhaps it's in the front of the right shoulder. Maybe you close your eyes and really start to feel where do I notice this shape the most in my body right now. Maybe it's in your toes or your seat. Maybe it's in your face or your shoulders. Breathe in and out. Release, Shake that right arm out. Maybe you want to shake both arms out, Just feeling like a little noodle. Feels good to shake sometimes, Just shake it out. Then come back to center. We're going to do some seated cat cows. So arms are going to be in a gulpo shape. Breathe in, Really pinch the shoulder blades together as you open up through the front of the body. Breathe out, Press your spine away as if you're hugging a big giant beach ball. Connecting your breath to your movement. Breathe in, Open. Maybe you gaze up, Breathe out. Then just come back to center. Hands rest back on the thighs. Just notice any shifts that have happened either in your mood or your energy or within your upper body or lower body, Perhaps. Just become aware of any new space you may have created across your shoulders and your chest. Just really, I invite you to allow that sense of openness to show up throughout the rest of your day. Where can we have more space and be open to possibilities? Thank you for practicing with me. Return as often as you need. Hands to heart center, Head bows.