10 min Yoga Stretch for Chest & Back

10 min Yoga Stretch for Chest & Back

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This 10 min yoga stretch for chest & back releases tension in your upper back, lower back, neck, chest, and shoulders. It is perfect for all age groups, all fitness levels, and especially for anyone who tends to suffer chronic lower back pain or tight chest issues.

This gentle short yoga sequence is also great for static stretch cool down after an upper body or core focused workout.

Since this sequence is silent, compact, & short, you can easily squeeze it in first thing in the morning, in your office during lunch break, or right before you go to bed in the privacy of your own room without disturbing anyone. If you practice this on a weekly basis, you should notice a significant reduction in both your back and chest tightness.

For similar short gentle yoga stretch routine along with other flexibility or mobility related workouts:

For my other fun & effective workouts:

Dumbbell and Barbell Workouts:

Body Weight Only Quick Fat Loss Workout (5 to 20 min):

20 to 40 min HIIT or Circuit Workouts:

Core/Ab workouts:

Tabata HIIT:

Resistance band workouts:

Outdoor Workout:

Check out my other videos here:
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Don’t Miss This Article:

A Easy But Fast Guide To Lose Belly Fat After 40, 50 and Above

Improperly exercising isn’t the reason most people don’t lose weight. Not knowing what to do and a lack of motivation will stop most people from getting in shape. Following these tips and keeping it fun helps you achieve your goals.


Consider turning the volume up on your favorite music to spice up your workout. Dancing is a wonderful way to get up and get moving. Working out to music is like dancing, which can make it more enjoyable. You will not even notice how tired or sore your muscles are when you are enjoying yourself. Music can really boost your motivation to finish up those last few reps.


Working out with your favorite people is the best way to get fit. To get your mind off exercising, start up a conversation with someone, as it will make the time go faster. You’ll be surprised at how much fun exercising is with a friend around.


If you have other things to occupy your mind, such as music, your workout seems to go much faster. Taking advantage of video games is one secret to making this possible. There are many types of these games. Some workout games allow you to ride about, with in control, while others let you play a virtual bowling game. You may find your passion lies within virtual boxing. No matter what you’re looking for, exercise games will help you get started quickly.


Be sure that the exercise attire you buy is figure flattering. This is a great motivational tool. There is a huge market in workout gear with bright, vivid colors and fresh designs. This makes it easy to pick a great outfit. With all the great workout gear available, you will want to work out and lose weight.


Try to avoid doing the same exercises each day because, at some point, you just won’t feel like doing them anymore. Boredom is one of your worst enemies when it comes to your exercise goals. Try to do new and innovative exercises, so you will enjoy working out and never grow bored with your routines. If you cease working out, it will be a lot more difficult to resume. This is why you must have variety in your workout routines.


Try to give yourself some sort of reward for each fitness goal you manage to reach. You deserve a reward for each step of your plan that you complete. It’s a major achievement! Reward yourself with a small piece of dessert or perhaps just some time with your family and friends. Perhaps you would like to purchase a snazzy outfit to reward yourself? If you know there is a pot of gold at the end of the rainbow, you’ll chase that rainbow to the ends of the earth, and lose weight doing it.


Exercise does not have to be something you dread. You can have fun and make more progress with a few simple alterations. The tips in this article will make your workouts more entertaining.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

15 Comments

  1. when you say hello my yogi friends.. that sounds so nice 😀

  2. Jim Ponce says:

    you were going way to fast, i couldn't keep up ?

  3. Awesome, I'll have to slow it down a bit. I'm so inflexible, some of those moves were firsts as well. Fun to learn. Back bothers me a lot, thanks for the added tactics to combat that.

  4. after hours online I really need this. gonna do it NOW!!!!!!

  5. You have a friendly face and I like your style of teaching. I am also a youtuber on wellness, raw foods and minimalist living. Would love a checkout and any feedabck. As I am new and still learning. will check oout some of your other videos. cheers

  6. Believe it or not but some of these stretches I do actually use for my warmups and have worked wonders for my lower back. So very nice video! Even some stretches I will add to my warmups as well. Thanks Mindy!

  7. Lovin the videos, keep grinding everyday!!

  8. These are two areas that I DEFINITELY need to hit today lol

  9. Awesome video 🙂

  10. Joe Lee says:

    Definitely will try to incorporate some of these at the end of my workouts, solid video with the instructions and cues

  11. LjGainzTV says:

    this looks amazing – liked 🙂

  12. Oh just finished a stability ball cardio and strength workout and so doing this to stretch out!

  13. A lot of us including myself tend to suffer chronic lower back pain or tightness in our upper back/chest & shoulders. This 10 min gentle yoga sequence is great for releasing tensions in your back and chest. It is also suitable for all age groups and all fitness levels. You can practice this 10 min yoga stretch first thing in the morning or at night time a few times a week to opening up your chest and reducing back pain issues. If you also perform strength training and cardio on a weekly basis, this is also a great static stretch cool down routine for any core or upper body workouts. Hopefully you find this routine helpful and as always don't forget to like, share, comment, & subscribe if you haven't already 🙂

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