are you tight and weak on your neck shoulders and upper back muscles if you're suffering
from forward head around the shoulder posture just prolongs it in position typing in your
computer or looking down on your cell phone hi my name is Annie welcome back to my channel
any Pilates physical therapist join me for a lovely yoga flow to stretch lengthen and
improve your overall posture to get your mat ready and join me
[Music] [Applause] [Music]
okay my friends let's start in cross-legged position slowly place your hands on your sides
Palms down fingers open and slowly look up to the heavens as you inhale exhale look down
keeping your fingers pressing down to the mat inhale look up exhale down close your
eyes if you'd like so you can really feel Mind Body awareness release as you look up
breathe in exhale as you look down last one as you look up inhale exhale down now slowly
do a gentle rotation of your head neck rotation from left to right
inhale exhale feel the ticks and clicks off your neck now slowly to the other side right
to left breathe in breathe out continually pressing down your hands down to the mat [Music]
slowly turn your head to the right neck rotation looking behind your shoulder to feel the lovely
release on your neck and chest muscles all the way to your shoulder in front of your
shoulder and then slowly turn to the other side as you breathe in breathe out two more
[Music] to the left last one inhale and exhale exhale now slowly lean on one side on your
left side arms up overhead stretch your rib cage slowly lower your elbow left elbow down
to the mat further stretch and then all the way down your right side down and then left
hand overhead from left to right while leaning on your right elbow breathe in and then breathe
out two more inhale as you open exhale as you go down left to right lean to your right
elbow overhead stretch feel the ribcage opening on your left ribs exhale down last set slow
and steady [Music] exhale down both hands down to the mat and then right side overhead
reach inhale and exhale exhale well done now I'm gonna do a slowly lifting hands overhead
as you look up interlock your fingers index finger pointing to the heavens and slowly
Lean Back gently inhale and then exhale slowly lower your hands to your heart and breathe
out inhale reach up as you look up extending your elbows exhale lower it down to your heart
and breathe out last one inhale reach [Music] you're done
and reach again to the heavens now hold that position squeezing your arms towards your
ears so you can really engage your upper back reach in this low look lean on one side so
I'm leaning to the right inhale and then exhale to the other side [Music] two more breathe
in breathe out last one my friends inhale
and exhale now I'm going to slowly place your right elbow over your left for a lovely our
lovely Heroes pose and then lower your elbows down and then reach up feel the stretch on
your scapular muscles inhale as you go down service job if you can't reach your elbow
over the spine and if you can't place your wrists and your hand over your wrist that's
fine inhale up exhale down last one you can really feel the stretch and now slowly lift
your hands up overhead and switch the other side now my left elbow over my right and you
can find one side tighter pull up elbows up exhale down this and then down last one Nina
Etc well done now place your hands on top of your knees and do a gentle seated cat and
camels you round your shoulders forward chin tuck inhale exhale look up and squeeze in
your upper back inhale round [Music] exhale look up
two more inhale
exhale up and last one my friends [Music] well done now let's go to your hands and knees
position hands level to your shoulders knees level your hips do a gentle cap and camel
as you slowly round your shoulder to an angry cat exhale look up Archer Lumbers find to
a camel inhale round your shoulder to an angry cat exhale look up breathe in that's your
chin tuck exhale look up plasma my friends breathe in
breathe out now we'll do a lovely bird dog as you extend your right leg toes pointing
away opposite hand I'm reaching with my left strengthening your core and upper back I'm
really mindful engaging my upper back muscles and my core as I breathe in and breathe out
back to all fours and then switch the other side extending my left knee and then reaching
with my right hand as you breathe in and then breathe that down four more
reach reach as much as you can to really engage those muscles
two more
last one my friends
and now we're progressing by doing a Twist as you bird dog reach bend your left knee
and then reach from your right over tapping your hand towards your foot the toes if you
can inhale exhale back to bird dog extend your knee and your elbow and then exhale down
now switch the other side with my left hand reaching forward and my knee extended on my
right and then slowly bending my right knee as I twist towards my left tapping my toes
with my left hand exhale and then reach back to bird dog and then exhale back to all fours
four more reach right hand reaching over your left toes twist back to bird dog exhale down
if this is too difficult just continue with just regular burden breathe in breathe out
as you tap
inhale exhale two more
inhale exhale this one my friends
and last one on this side well done now we're gonna do a gentle trunk rotation lift your
right hand up to the side over towards the ceiling opening your chest looking up as well
to stretch your neck muscles as you inhale exhale back down to the mat and then switch
the other side my left hand opening to the side I'm looking up breathe in breathe out
four more inhale exhale squeezing your core in engaging your core muscles three more [Music]
side two more right side open [Music] to the left last set inhale
exhale now we are progressing we thread the needle as you open your right arm up we're
going to thread it in towards your left armpit to your left ribcage as you slowly lower your
right arm down if you can all the way down if you can stop at this level that's fine
but if you can further go down lowering your left right side of your face and your ear
down to mat and then extending your left elbow and hold this in two deep breaths
place your left hand back to the mat near your face so you can press up back to all
fours now let's switch the other side left arm opening inhale and then exhale thread
it in lowering your left shoulder blades your shoulder your left side of your face and your
ear and then exhale extending your right elbow and hold this in two deep breaths [Music]
last one deep breath in and then back to all fours now we'll end this program for love
the puppy pose keeping your buttocks off the mat and then slowly lowering your chest down
all the way down to the mat and rest your forehead down to the mat as you hold this
in three deep breaths
nasty pretty and that's it I'm hoping you enjoyed this lovely yoga flow to stretch and
lengthen your upper back your shoulders and improve the mobility of your neck if you've
been sitting a lot with tightness and stiffness with grounded and shoulders and forward head
posture if you love this video want to learn more about Pilates yoga Physical Therapy health
and wellness please subscribe to my channel ring the bell so you won't miss anything like
and share this video every like you give to my channel you are supporting me I just opened
my back master class and this will be open for the next seven days before I close it
at the end of the week on April 7th if you're interested to join this small intimate class
to regain life without back pain to improve your overall posture and core strength click
the link on the description below be part of my early bird wait list and if you need
a lovely release that not sentient trigger points and also utilize some gun massager
and I have one that I really would like you to try and recommend from Bob and Brad the
two most famous physical therapists in the internet and this is their gun massager that
they sent to me to try this massager by Bob and Brad it's very Compact and it's easy to
use and I love the different kind of settings you can use the different settings and strength
and vibrations you can try you can plug it in to charge and then there's four different
kind of there's a user manual that you can use so you can really learn how to use this
and I love to use this with my patients especially I know that stretching is good and sometimes
it's nice to have some myofascial release utilizing on equipment so this has different
settings you can be on your feet your upper back the whole different parts of your body
that you need with different kinds of speed and dimension and there's also an indication
on how and there's four different levels and you can also this compact manual also will
let you know how long you can stay in different muscle position if you want to be in relaxed
position Target and move along the muscles and localize area if you have a very painful
area you can do it very light and level one and if you can tolerate further you can go
all the way to level four in certain localized area so if it's in your upper traps like this
has a smaller area that you can pinpoint the muscle area so the upper back like today if
you have so I did some yoga to release my upper back and my neck and you if you want
a deeper massage and release there's a setting you can just press the button and then it
starts vibrating so this is level one and then you can grip it really well it's compact
it's easy to hold you can press through the area that will have some tightness so in the
muscle bellies really recommended and you're gonna press down as much as you can as installer
where you know when you have pain make sure it's a feel-good pain you know if it's a good
pain when you release it it feels good instead of more pain when there's more sharp pain
then it's not recommended of course this massager you want to make sure you ask your doctor
first before doing any self massage and you can also have a lot your loved ones do it
for you and you know on the shoulders recommended for two minutes at least your upper trap follow
the muscles fiber from the base of your neck all the way down so there's different settings
and attachment you can use so this one is the tip point and then there's also the ball
point so you can re they recommend what's the best attachment for each area but of course
it depends on your preference if you want a deeper massage you can I like the tip point
because I like it deeper and because I work out a lot and this is a great way to have
the Muscle Recovery especially if you work hard and you have a lot of delayed onset muscle
soreness or Doms so this is a great way to release those lactic acid formation to have
better recovery so you can go back to the gym again energize to do your workout so right
now my chest is a little bit sore from my workout two days ago you know you delete those
muscle soreness is a little bit more um sore 48 hours so there's 24 to 48 hours sometimes
up to 72 hours depends on how much workout you did so Bob and Brad is a great tool gun
massager is a mini q2d mini massager gun and if you want to purchase this through my through
Bob and Brad and you have a discount code click on the description below and use the
code and try and get the discount when on purchasing this gun massager so I love it
on my upper traps my neck my chest and then if you have tightness on your hamstrings go
go ahead go ahead on your hamstrings so it's good to do it after workout or even before
your workout so that you feel good so it's best to do this after workout so you or a
day after workout or if you just want to have some muscle release from stiffness from sitting
a lot in your desk area or driving or any prolonged positioning from prolonged standing
sitting or any area that you have some inflammation so if it's on the tendon it's also okay to
massage and there's a protocol that you can try they follow along with the pictures on
how you sweep it through from A to B so to follow through the muscle fibers or against
the muscle fibers and so example your low back area depends if you have the quadratulum
warm pain so you can follow through from the mid back all the way to the outside of your
pelvis so there's so much options you can do with this lovely massager so if you want
to purchase this you have an option to check out on the description below the link is down
below and try Bob and Brad so different settings so that you can try so I'm making it faster
when you do a higher speed then gonna feel a different kind of vibration and the massager
gun that's so portable and you can carry it wherever you need to go for traveling easy
to bring it anywhere especially when I travel for vacation and I've been sitting a lot traveling
and this is one of the best tools I did to recover where I go to my workout or as a recovery
if you're suffering from quadratus and boring pain check out this video over here to learn
more about qwell muscle spasm and tightness and if you're suffering from sciatica check
out this lovely sciatica video I have for you always remember be safe be well and healthier
you bye