If you spend long hours behind a desk, scrolling on your phone, or dealing with daily stress, built-up tension in the upper back and neck can quickly become uncomfortable. To address this, yoga expert Adriene Mishler, founder of Yoga with Adriene, offers a short and effective 13-minute yoga practice designed to release tightness and restore ease to these commonly stressed areas.
According to Mishler, modern digital habits often lead to poor posture, stiffness, and fatigue, especially around the shoulders, neck, and upper spine. This gentle session focuses on mindful movement and simple stretches that support mobility, encourage better alignment, and create a sense of spaciousness throughout the upper body. The routine can be done in the morning, during a work break, or at the end of a long day.
The practice begins in a comfortable seated, cross-legged position. With slow, steady breathing, you’ll gently circle the upper body, rounding through the spine and drawing the chin toward the chest. As you continue the movement, the spine arches softly, encouraging awareness and mobility through the back.
You will then begin gentle neck stretches by tilting one ear down toward your shoulder and then switching to the other side. These slow & controlled movements help release tension in the neck muscles that frequently become tight from sitting for long periods or looking at screens.
Once warmed up, the session transitions into a tabletop position for classic cat-cow stretches. In the cow pose, the belly drops toward the mat as the chest opens and the gaze lifts. In the cat pose, the spine rounds toward the ceiling while the chin tucks in. This sequence helps improve spinal flexibility while gently strengthening the back.
The routine features calming spinal twists like thread-the-needle and raised-arm twists. These exercises promote spine rotation and help release remaining tension. They make the upper body feel lighter and more comfortable afterward.
Beyond physical relief, yoga is well known for its stress-reducing benefits. Research published in the International Journal of Preventive Medicine shows that yoga plays an effective role in lowering stress levels, improving mood, and reducing anxiety. Even short practices like this 13-minute session can make a noticeable difference in both body and mind.
