Shoulder And Neck Mobility

Shoulder and Neck Mobility is a gentle yoga-based movement practice designed to release tension and restore ease through the upper body. Through mindful stretches, controlled mobility exercises, and steady breath, you’ll explore movements that help improve range of motion in the shoulders, neck, and upper spine.

Transcript

Hello everybody, Welcome to today's class. We're going to be doing a morning stretch today. So just immobilizing and opening up the whole body. Let's get started in a comfortable seat. Sitting tall, Heavy on your sit bones. Roll the shoulders back and start to soften the eyes. Close the eyes here. Interlace the fingers, Push the palms forward. Nice and full stretch with the arms. Take arms over your head and go for three rounds of breath here. Inhale to reach up, Exhale fully, Breathing out. Two more, Inhale and exhale, Release. Inhale, Reaching up. As you exhale, Hinge forward, Hands to the floor, Forward, Forward. Think about lengthening through your lower back. Sending your sit bones towards the back of the room, Crawling the fingertips forward. Noticing how it feels like to be, To breathe in your body. Slowly come back to center, Switch the cross of your legs. Interlace the other hand on top, Push the arms forward, Full stretch. Take arms over your head. Inhale, Lengthen tall, Exhale, Hinge forward, Hands to the floor, Forward, Forward. Slowly come back up, Hands to the floor, Downward dog. Okay, In your downward dog, Come up off your heels, Bend your knees just a little bit, And then push your hips up towards the ceiling. Pushing the shoulder blades towards your thighs, Lengthening the spine, Keep the breath flowing. Deep, Long, Full breaths here. Inhale, Stretch the legs straight, Ground the heels towards the floor, Full stretch. Three rounds of breath here. I want you to think of sending the breath into the back of your body. Exhale, Breathing into the back of the body. Two more, Inhale, And exhale, One more, Inhale, Shift forward into plank, Hold your plank here, Lower your knees to the floor, Walk the hand to one hand distance back. We're going to go for a few rounds of cat-cow. Inhale to arch the back, Setting the chest in between the arms, You can even close your eyes here. Exhale to round, Upper back pushes up towards the ceiling, Chin to your chest. Inhale to arch, Feeling the stretch in your spine, In the front body. As you exhale, Round, Chin to your chest. Three more here, Inhale, One more time, Inhale, One more, Inhale, And exhale, Round in. From here, Take the left hand behind the left ear, Open the elbow up towards the ceiling for a twist. Exhale, Left elbow touches the right wrist, Inhale to open, Exhale to round, Inhale to open, Three, Exhale to round, Two more, Inhale to open, Good, Exhale round, One more, Inhale, Open and stay. Left arm up towards the ceiling, Turn and twist. Now send the left hand under the right arm, Left ear to the floor, For your thread the needle pulls, Breathing deeply into the abdomen, Into the back body. Slowly come back to center, Open up, Arms straight, Turn and twist, And then release, Left hand to the floor, Inhale to arch, Good, Exhale to round, Again, Inhale to arch, And exhale to round. Come to a flat back, Take the right hand behind the right ear, Open up and twist, Exhale to round, Right elbow to left wrist, Inhale open, Turn and twist, And exhale round, Three more, Inhale to open, And exhale, Inhale to open, Open the rib cage, And exhale round, Open and hold, Take the right arm up towards the ceiling, Hold here, Turn and twist, And exhale release, Right hand under the left arm, Right ear to the floor, Turn and twist, So here you're separating the shoulder blades, Breathing deeply into the back of the body, More specifically the shoulder blade area, Come back to center, Right arm comes up, Turn and twist, Hold here, And then release, Hands to the floor, Inhale to arch, And exhale to round, One more time, Inhale to arch, Very good, Exhale to round, Come into a flat back position, You can untuck the toes if you want, From here walk the hands one, Maybe more, Maybe like three hand distance forward, You can even walk the knees back if you want to, Now from here slide your hands all the way forward even more, And then send your chest to the floor, Puppy pose, Lengthening the front body, Slide your chin forward if you can, If it's too much for your neck you can bring your forehead to touch the floor, And then slowly release, Come back to center, Child's pose, Thread the needle, Left hand comes under the right arm, This time send the left ear to the floor, And then crawl the right fingertips forward, Now take the right fingertips over towards the left, So you're opening up the chest in this child's pose, So a different version to what we did just now, Breathe deeply into the back body, But also the side body, Ground the right sit bone, Heavy on the right heel, And see if you can open the chest a little bit more, Slowly come back to center, Child's pose, Right hand under the left arm, Right ear to the floor, Reach the left fingertips forward, And then over towards the right, Slowly come back to center, Child's pose, Slowly coming back up, Finishing with the neck, Take the right ear, Right ear towards the right shoulder, Feeling the stretch in the left side of your neck, If this is enough for you, Stay here, Otherwise take the left arm out towards the side, You should feel a deeper stretch in the neck, From here, Keep your right ear towards the right shoulder, Tuck the chin into your chest, As you look over the right shoulder, Very slowly release, And switch, Left ear to left shoulder, If it's okay for you, Right arm comes out, Chin to chest, Looking over the left shoulder, Come back to center, And release, Both arms up, Inhale, And exhale, Release, Two more, Inhale, Arms up, And exhale, Release, One more, Inhale, Arms up, And exhale, Release, That is it for today, Thank you for joining me on the mat.