Скачать или смотреть Shoulder & Neck Release / gentle / shoulders, stiffness & restricted breathing release for Beginners

This practice is a slow, gentle session designed especially for beginners and anyone dealing with tight shoulders, stiffness in the neck, or restricted breathing.
If you spend long hours sitting, working at a computer, or carrying stress in your upper body, this class will help you soften tension, restore mobility, and create more space through the rib cage. By the end of this practice, your shoulders should feel lighter, your neck longer, and your breath deeper and more relaxed.
We’ll begin with a simple warm-up and check in with your breathing pattern — noticing how the ribs expand and how the shoulders respond. From there, we’ll move into targeted neck stretches on each side, gradually deepening the stretch with small, controlled adjustments, gentle shoulder shrugs, and arm rotations to release stored tension safely.
You’ll then explore shoulder blade mobility — working through protraction, retraction, elevation, and depression — to improve posture and reconnect the upper back muscles. Gentle arm movements and a final breathing check-in will help integrate the work and encourage a calm, steady nervous system.
Move slowly, stay within a comfortable range, and never force the stretch. This practice is about patience and awareness — allowing the body to open gradually.
Take a deep breath, relax your shoulders, and let’s begin. 🌿

01:27 warm up, check breath pattern
03:29 right side of neck stretch
04:20 slight nose rotation inside neck stretch
04:51 deepening the stretch no neck
05:25 shoulder shrugs in neck stretch, right side
06:03 arm rotation in neck stretch
07:30 left side of neck stretch
07:39 slight nose rotation inside neck stretch, left side
08:54 deepening the stretch no neck, left side
09:15 shoulder shrugs in neck stretch, left side
10:00 arm rotation in neck stretch, left side
11:00 shoulder blade mobility movement, protraction/retraction
12:39 shoulder blade mobility movement, elevation/depression
13:37 gentle arm rotation
14:50 breathing check up

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