A little stretching goes a looong way in making you feel your best.
(Photo: Yan Krukau | Pexels)
Updated February 20, 2026 10:53AM
We’re willing to bet that your arms and upper body put in work on a daily basis. And no, we’re not talking about arm day at the gym (although we love our gym rats).
There are a ton of not-so-obvious ways that life keeps your arms and upper body active AF. Carrying groceries? Typing at your computer? Driving? Each of these activities sneakily keeps the muscles in your neck, upper back, shoulders, and chest on high alert. The result is that even when you’re not using these muscles, they have trouble fully relaxing. Not to mention your range of motion might feel like that of a Lego figure.
But you deserve more! That’s where yoga comes in—as a reminder that you deserve to move minus stiffness and discomfort.
5 Best Yoga YouTube Practices to Stretch Your Arms & Upper Body
A little goes a long way when it comes to stretching your upper body. Pressing play on any of these YouTube yoga practices is time well spent given that you’ll leave the mat feeling less constricted in your arms, chest, and upper back.
1. 10-Minute Yoga For Neck, Shoulders, Upper Back | Yoga With Adriene
About a minute into this YouTube yoga practice, your arms, shoulders, and chest will feel the ahhh sensation of being stretched in the exact ways that have been missing from your life. Working down the body, Adriene cues head tilts to stretch the neck as well as shoulder squeezes to target the upper back. It’s one of those yoga classes you don’t know you need until you’re on the other side of it.
2. 15-Minute Upper Body Yoga Stretch | Yoga With Kassandra
Don’t let its name fool you—this YouTube yoga practice by Kassandra Reinhardt is actually a satisfying stretch for your entire body. However, you’ll develop a new appreciation for how to stretch your upper body with classic yoga postures, including Sphinx Pose, Warrior 2, and even Low Lunge with cactus arms to feel an extra stretch across your chest.
3. Yoga for the Hands, Arms and Shoulders | David Procyshyn
If you’re tired of demanding strength from your upper body without first giving yourself time to prepare your muscles, this practice is for you. Yoga teacher David Procyshyn moves you through stretches that might, at times, feel tedious. But after you flex your hands with your arms at your sides or stretch your pinky fingers, you’ll wonder how you ever did the simplest of upper body exercises without this thorough warm-up.
In the words of one commenter, “25 years of Plank, Chaturanga, Updog and Downdog, and after just a few weeks with this practice I actually, for the first time, feel STRONGER.”
Take care of your hands, arms, and shoulders.
4. Yin Yoga For Upper Body | Boho Beautiful
Not your typical yin class, this practice by Boho Beautiful Yoga is equal parts active and relaxing. You’ll move through long-held chest and shoulder stretches (Puppy Pose, Sphinx) that are punctuated by slow vinyasa flows. Instructor Juliana Spicoluk draws your attention to your internal sensations so that you can lock in what good posture feels like and carry that with you off your mat.
Relax into upper body stretches.
5. Yoga for Upper Back, Chest and Shoulder | Yoga With Bird
If you ask us, breathing is the most underrated tool when it comes to releasing tension. That’s what this YouTube yoga practice by Bird encourages you to do. A slow neck and shoulder stretch warm-up followed by low-to-the-mat poses give you permission to pause and give your body what it needs—whether that means easing up or leaning in.
As one commenter notes, “I did this today and by the end, I was crying it felt so good. It is so easy to forget how important taking time out of your day to do this kind of stuff is.” We couldn’t agree more.