 Hello Earth Citizens! In this video I'll show you a 10 minute routine to do to relax your upper back, neck and shoulder area, this whole area here. When you hold a lot of stress, whatever the cause of that stress is, exams, presentations, relationships, family issues, just the weight of the world on your shoulders in one way or another, it can make you have a hunched back and stiffness discomfort in your upper back. So with these exercises I hope you can relax the tension in your upper back so that you can open your chest confidently and face the world with confidence. Alright to start let's bring our feet shoulder-width apart so you are very grounded and center and first touch your shoulders and twist your body to the left and right. Very comfortably to relax your body, we'll twist 20 times, 1, 2, 3, 4, 5, 6, 7, 8, 10, 1, 8, 9, 20. Keep your fingers there, return back to center and now we're going to draw big circles with your elbows. So like this, 1, when your elbows are out, open your chest, when your elbows are together, round your back so you're opening in this kind of way. Okay? 1, 2, 6, 8, 9, let's go the other direction, again round your spine, feel it between your shoulder but feel it in your chest when you go out. 1, 2, 6, 7, 8, relax your arms, let's do neck rotations, point your chin downwards, start from down here and make circles in a count of three. So like this, 1, 2, 3, let's go five times one way, five times another way. Rotate, exhale, fast for hands, stretch up and this time pull your shoulders back. So I'll give you a side view to see what it looks like easier. So instead of just stretching up, pull your shoulders back so you're giving more of a stretch in this area and from here we'll bounce 20 times like this. 1, 2, 3, 6, 7, 8, 20. Hold it there, push as far as you can, don't let your neck fall low, look straight, take a deep breath and great job, shake your arms, shake your legs, this time shake your shoulders, just your shoulders not your arms, just your shoulders like this. So not like this, I see a lot of people who do this and they think they're shaking their shoulders. You see how stiff I look? So not like this, just your shoulders relax your arms, shake, 3, 4, 5, 6, 7, 8, 9, 7, 8, 9, 20, we'll do 50 times, 1, 2, 3, 4, 5, 6, 7, 8, 9, apart, palms facing up, we're going to do more back spine opening exercises. So how you do this is push your chest forward as your arms go back, so you're squeezing your shoulder blades actually for back, squeezing your shoulder blades and then when you come forward, so at regular speed it's like this, 1, 2, 7, 8, 9, 10. You see how my spine is like this pushing in and out, in and out, so you want to exaggerate that movement. Round, not like this, okay? This. Are you ready? Let's do 20 times, 1, 2, 3, 6, 7, 8, 8, 9, 20, okay, great, stay there, we're going to do the same thing again, but this time 1, 2, and then at 3, 5, 3, 4, like this, so 2 up here, 2 down here, okay? All right, 20 times. Ready? 1, 2, 3, 4, 5, 6, 7, 8, 1, 2, 3, 4, relax your arms. Let's take a deep breath in to our abdomen, open your arms as you breathe in, and exhale. This time open up to your chest level, deep breath in, hold it there, and exhale. Great job, give yourself a nice shake, shake, shake, shake, shake, shake, shake, shake, shake, shake, shake, shake, and stop. You did a great job. How do your shoulders feel? How does your upper back feel? If you still feel a little tense, feel free to redo this routine a few times to keep loosening up the muscles in your upper back, so you can open your chest, walk confidently into the world without slouching over from all the weight and tension. To experience a full one-hour brain education-based class, please visit a local Body and Brain Yoga Studio near you.