Stiff upper back? Try this 20-minute mobility session

Woke up with a crick in your neck or feeling stiff from sitting at a desk all day? This stretching and mobility routine from fitness coach Beverley Cheng could be just the release you need.

In the latest video from her series Body Zones, Beverley will lead you through 20 minutes of stretches, holds and spinal rotation exercises designed to relieve tension in your shoulders, neck and back. Check out the video, then scroll down for the full list of exercises in this workout. All you'll need is a mat and some water to get started.

20-minute neck, back and shoulder mobility session

• Side-to-side bends/chest openers
• Downward dog to plank
• Cobras/mini-cobras
• Cat/cows
• Thread the needle
• Thoracic rotations
• Scorpion
• Runner's lunge + rotation hold (both sides)
• Neck stretches
• Spine controlled articular rotations (CARs)

Produced in association with the CBC Creator Network.