If you spend a large proportion of your day behind a desk, on your phone, or stressed, you’re probably looking for a speedy way to help release some tension.
If that’s the case, yoga expert Adriene Mishler, the founder of Yoga with Adriene, has (quite literally) got your back covered—and it comes in the form of a 13-minute upper back and neck yoga stretch that can be done first thing in the morning, during your lunch break, or straight after you’ve slammed your laptop shut.
“Release built-up tension and invite more ease into your body with this short and effective practice designed to support the upper back and neck,” Mishler says. According to the yogi, in today’s digital-obsessed era, so much stress collects in these areas, resulting in poor posture and often leaving our bodies tight, sore, or fatigued. To help combat this, Mishler says: “This session offers mindful movements and gentle stretches to improve mobility, restore alignment, and create a sense of spaciousness through the upper spine, shoulders, and neck.” So grab a yoga mat, yoga block, and/or blanket and enjoy these 13 minutes of relief.
Watch how to do the 13-minute yoga stretch
As is the case with most of Mishler’s workouts, you’ll start this yoga session by sitting in a comfortable cross-legged position on your mat. A few inhales and exhales later, you’ll then take your upper body through a circular motion, remembering to round through the spine and draw your chin to your chest as you lean back and arch your back and spine as you circle forward.
Next up is a gentle neck stretch, which is completed by dropping your right ear to your right shoulder and repeating on the other side.
Once you’re warm, Mischer encourages you to get into a tabletop position to gently come into some cat-cow stretches. The idea with this OG pose is to dip your belly button toward the floor and tilt your chin toward the ceiling, creating a soft arch in your back for the cow pose. You’ll then need to reverse the movement by arching your upper back toward the ceiling and tucking your chin toward your chest for the cat pose. Doing so can help you boost your upper body flexibility and strengthen your back and spine.
Mischler also includes a range of spinal twists in this 13-minute session, with a super satisfying and slow thread-the-needle stretch and a raised arm twist.
Of course, it’s a given that this workout will help with the flexibility of your upper body. But did you know that yoga is one of the best workouts you can do to lower your cortisol levels and reduce stress?
Research published in the International Journal of Preventive Medicine found that yoga has an “effective” role in reducing stress. It can also improve mood, reduce anxiety, and depression. And, as seen with Mischler’s session, even 10 minutes of simple poses can make a noticeable difference.
For more ways to reduce stress after a busy working day, check out the 20-5-3 rule, which can help you reconnect with nature, and Chris Hemsworth's 5-minute breathing exercise, which promises to reduce stress.
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