10-Min Upper Body Recovery Stretch: Neck, Shoulders, Chest, Back - Tension, Soreness & Pain Relief
Hey everyone!
This is my personal 10-minute gentle upper body recovery stretch routine—my absolute go-to after workouts or long days! I chose these simple, soothing moves because they just make me feel good, with no complicated poses or intense deep stretches required.
I especially love sharing this with you because you deserve it—you’ve been crushing my popular back workout series! These stretches are perfect for relieving daily tension, soreness, and stiffness from those intense back sessions (or any workouts). Personally, they help me recover faster and ease my own soreness so much, so I hope they do the same for you. 🌿
Key areas targeted:
Neck (gentle mobility & release)
Shoulders & upper traps (melts tightness)
Upper & mid back (opens & relieves knots)
Lower back (decompression & soothing)
Chest & sides (gentle opening for better posture support)
30 seconds per move • 10 seconds transition
Breathe deeply • Move at your own pace • Listen to your body
Short, effective, and feel-good—your neck, shoulders, and back will thank you after those tough back days! If you love my back workout series, this is the perfect cool-down to pair with it.
Timestamps:
0:00 Intro
0:05 Cat-Cow
0:45 Cobra Stretch
1:25 Child's Pose
2:05 Puppy Pose
2:44 Thread the Needle (R)
3:25 Thread the Needle (L)
4:05 Seated Swaying Palm Tree
4:45 Clasped Hands Shoulder Stretch
5:24 Seated Spine Twist (R)
6:05 Seated Spine Twist (L)
6:45 Scorpion Twist (R)
7:24 Scorpion Twist (L)
8:04 Supine Spinal Twist (R)
8:44 Supine Spinal Twist (L)
9:25 Knees to Chest Pose
10:05 Deadman Pose
10:44 Stretch Complete!
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Subscribe for more quick HIIT: / @fitwithamanda
Start something, somewhere—we got this! 💪
❤ Amanda
#UpperBodyStretch #BackWorkoutRecovery #NeckShoulderBackRelief #GentleRecovery #PostWorkoutStretch #TensionRelief #SorenessRecovery #BackPainRelief #AmandaStretch