Morning Upper-Back Mobility: A Gentle Yoga Routine

A morning practice for the upper back should begin slowly. The shoulders, ribs and neck often need a few minutes of gentle movement before stronger poses or longer holds.

Begin from a chair

Sit with both feet on the floor. Let the head rest over the rib cage rather than reaching forward. Keep the chin level and the jaw relaxed.

Morning sequence

Shoulder circles

Lift the shoulders slightly, move them back and release them down. Repeat in both directions.

Upper-back rounding

Interlace the fingers in front of the body and gently round the upper back. Release the hands and return upright.

Small head turns

Turn the head a small distance to one side. Return to the centre and repeat on the other side.

Wall-supported arm movement

Place the hands on a wall and slide them upward only while the shoulders remain comfortable.

Supported forward hinge

Keep the hands on the wall and step back. Lengthen the spine without dropping the head.

Breath awareness

Let the ribs move naturally. Avoid lifting the shoulders with each inhalation or pushing the exhalation.

Useful modifications

• Keep every neck movement smaller than expected.
• Use a chair instead of moving to the floor.
• Lower the arms when the shoulders begin to grip.
• Practise one movement at a time.

Common mistakes

• Throwing the head backward.
• Pulling the head with the hands.
• Lifting the shoulders toward the ears.
• Moving immediately into strong backbends.

Practice limits

Stop when movement causes sharp discomfort, tingling, dizziness or loss of balance. Keep the neck and shoulder movements controlled and learn deeper variations from a qualified yoga teacher.