 Hello earth citizens. In this video I will show you a 10-minute routine to loosen up your shoulders. Now, I know if you work at a desk or have bad posture, it's very easy to have very stiff shoulders. So follow along to this routine to get nice supple shoulders. First, we're gonna start with our feet shoulder-width apart and just twist your spine. Making your shoulders relax. So you don't want to twist like this, but relax your shoulders. Twist your spine and first look at your heels. You'll feel the movement in your lower back. Good. And then next, twist your midsection. So the middle of your spine, you will feel this in your middle back. If you feel tension, please breathe out. And then now bring your hands up over your head. All the way up, extending. You will feel this in your upper back. Again here, if you feel tension, please exhale. Don't hold in your breath. And back to center and slowly lower your hands and return to center. Great job. And now from here we're going to shake our shoulders a little bit. Up and down, up and down. You want to keep your arms as relaxed as possible so you're not moving like this. Relax your shoulders and just move your shoulders like this. Up and down. As if you're shaking your shoulders, shaking the tension from your shoulders. Let's do 30 times. One, two, three, four, five, six, seven, eight, nine, ten. One, two, three, four, five, six, seven, eight, nine, twenty. Last ten, two, three, four, five, six, seven, eight, nine, thirty. Great job. Now touch your shoulders and make circles with your elbows. So you can use your knees too to make bigger movements, but try to touch your elbows here. And when you go out, try to touch your shoulder blades like this. Let's do this 20 times. One, two, three, four. Can you feel your shoulders? Again, please breathe out if you feel pain. One, two, three, four, five, seven, eight, nine, twenty. Now let's reverse it. So curl your back, make your elbows touch and open 20 times. One, two, three, four, five, seven, eight, nine, ten. How do your shoulders feel? Do they burn? These are good pains. Three, four, five, six, seven, eight. Almost there, nine, twenty. Great job. Slowly lower your arms and now let's loosen up our neck. Bring your right ear to the right shoulder. Drop your head as if gravity is pushing on your neck. Now the other side. Drop your left ear to your left shoulder. Okay, now from here, let's make a big circle around. Big circle so you can feel the stretch in every corner of your neck. Two, three, four. For an extra challenge, breathe in for half a circle and exhale out for the other half. Five, six, seven, eight. Now the other side. One, two, make sure you're breathing. Five, six, center. Great job. Side to side. How does your neck and shoulders feel? We're not done yet. Let's work our shoulders a little bit more. Now this time you're going to put your arms to the side. Push the side of the room with your palms so you don't want to be like this. Imagine you're pushing the wall with your palms out like this and first make small circles. Small circles. Drop your shoulders. You don't want to be like this. Drop your shoulders. Small circles. Let's make them a little bit bigger. Don't drop your arms. Bigger. If you feel pain, exhale it out. Don't drop. Exhale it out. Now bigger. Bigger. Feel the rotation in your shoulder joints. Make big circles. Now big. Big circles. Let's do five big circles. One, two, three, four, and five. Now we're going to reverse it, but we're going to start big and go small. Big. One, two, three, four, five. Now gradually smaller. Don't drop your arms. Just breathe. Smaller. Smaller. Small, small, small, small, small. And hold it there. Stop. Hold it there. Ten, nine, eight, seven, six, five, four, three, two, one, and drop. Let's take a deep breath and do the nose and exhale out. And now squeeze your shoulders up. Squeeze, squeeze, squeeze, squeeze. Stay there. Five, four, three, two, one, and just drop. We're going to do that a few more times. So when you squeeze up, breathe in. Hold your breath until we drop. And when you drop, just drop everything. Not gently place. Just drop. Okay, are you ready? Let's go one more time. Squeeze up. Breathe in. Hold your breath. Squeeze and drop. Can you feel the happening as you drop? Two more times. Breathe in. Last one. Make fists and face them downward. Let's open the chest. Feel the opening in your chest and back. And now as you do this, go here and then alternate. Palm up this way. Down, up. So when you go down, one hand is up, out. And then when you go switch, other hand comes up. Let's do 10 times. One, two, three, four, five, six, seven, eight, nine, ten. Great job. Couple more shakes. Deer shoulders feel looser than the first time you shook in the beginning. Ten, nine, eight, seven, six, five, more. Three, two, one and stop. Great job. How do your shoulders feel? A little bit looser. If you need more attention on your shoulders because they're very tight, feel free to repeat this video and watch it again and follow along one more time. To experience a full one-hour brain education-based yoga class, please visit a local Body and Brain Yoga Studio near you.