If you work at a desk or spend a lot of time sitting down like me, you’ve probably come to accept that aches and niggles in your neck and shoulders are an unavoidable part of life.
I’ve tried everything to try and improve my posture and upper-back pain: massage, Pilates, an obnoxiously loud vibrating device that attaches to my shoulder.
But somehow, I still find myself hunched over day after day, and the niggles in my neck and upper back always return.
One thing that provides immediate relief is yoga, so I was excited to see that Adriene Mishler—better known online to the 13 million subscribers her YouTube channel as Yoga With Adriene—has shared a new routine specifically designed for neck hump and upper spine posture.
Neck hump refers to a curve in the neck and upper back that many of us are now prone to, thanks to spending so much time looking down at our computers and phones.
I decided to try Mishler’s routine as a way to break up the working day and potentially reduce some of the discomfort that sitting at my desk causes.
How to do Yoga With Adriene’s routine for neck hump
All you’ll need for this practice is a yoga mat and a bolster. Mishler recommends using a rolled-up blanket if you don't have a bolster, but I decided to use a cushion. I also grabbed a spare cushion to help support my knees in some of the poses.
The practice takes just under 30 minutes and it’s fairly slow-paced, so as long as you’re wearing something you feel comfortable in, you probably don’t need to change into your workout gear.
My experience trying Yoga With Adriene’s routine for neck hump
The practice started in one of my favourite poses. It’s a variation of savasana (corpse pose), but with a block or a bolster—or in my case, a pillow—between the shoulder blades, which opens up the chest muscles.
I noticed that my upper body instantly relaxed in this pose and I felt a satisfying stretch in my upper back.
I didn’t think this pose could get any better, but Mishler advised bringing the arms into a cactus shape—with both elbows planted at the side of your body and your arms facing up at 90° degrees—and slowly moving your arms up and down. My body provided instant feedback, with my shoulders making a satisfying crunch.
The rest of the practice was made up of a mix of dynamic and static stretches, including cat-cow, puppy pose and cobra. They all felt really great for my upper back and neck.
Mishler then introduced another exercise I’d never tried before, which involved holding the arms overhead as if we were holding a beach ball while kneeling and then slowly moving them down to the side. I doubted it would have much of an effect, but I felt that same satisfying crunch in my shoulders and noticed an active mobilization in the joints.
The combination of upper-body stretches with some active mobility work left my upper body feeling a lot more relaxed than when I started. I suspect it’s an effective combination that will help to remedy postural issues over time, while also providing that immediate relief we all crave.
I’ll certainly be coming back to this routine, particularly during the working day as a break from my desk.
