Pilates For Back Care - Upper & Middle Back 25 mins

In this class we focus on mobilizing our upper and middle backs, as well as our shoulders where we can accumulate tension and feel stiffness. If you don't have a small ball, you can use a rolled up towel or blanket instead.
For this video, we have filmed using two cameras, let me know how you like it?!
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Credits and many thanks go to the wonderful Melanie Moss Photography @ www.melaniemoss.com
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

[@MelanieJones-xb4rq]

I have come back to this session first time in a long time as I’m having back ache again due to stress (as I figured out now). I absolutely love this class and my back feels so nicely stretched and worked! Thank you Katja!!

[@mariatsitoura4392]

I really liked the tips you gave Katja! Thank you

[@Bicentennialbaby76]

Perfect. I’ll be sharing this video with my coworkers. We work in a distillery and there is a lot of repetitive movements of heaving items so the majority of us, some in our 20’s others in our 40’s and 50’s, regularly content with aches and pains. This is super. As always, Katja, bravo!!

[@christinematchett5391]

Thank you so much for this. I woke up with upper back pain a few days ago, and this routine has brought me some relief. Thank you xx

[@ctq9384]

thank you so so much Katja for all your pilates exercises.

[@dangsood4945]

I like this video. I have chronic shoulder and back tiightness because my spine is hyperflexible. This video stretches my tight muscles but doesnt let me overextend. I hope this paired with your lower back one will help me strengthen my back so im in less pain.

[@PilatesYogawithKatja]

🙏😊🙏

[@c.s.hirstndt9648]

Thank you for such a beautiful class

[@PilatesYogawithKatja]

Thank you for joining me for this class! 🙏🥰

[@ulrikev1175]

I love Katjas classes. Gentle but very effective !

[@tinagagnon]

Thank you Katja 🙏🏻

[@PilatesYogawithKatja]

Thank you, dear Tina for your support! I appreciate it so much. 🙏

[@monicaalvarado1166]

Very nice therapy for my back!

[@sanjorose]

One of your best!

[@estellevandermerwe3392]

Injured my back over the weekend. Thank you for this class. I feel so much better after this gentle exercise to relieve the discomfort around my lower back. Love your gentle approach 😊

[@shushankhachyan1523]

Dear Katjia, I look forward to your Pilates videos. I swear by them ❤️

[@shellina]

Thank you Katja, this was very pain & stiffness relieving! I love every class i do with you!

[@PilatesYogawithKatja]

Thank you, dear Shellina! 🙏

[@bridgetwilson5160]

Thank you Katya, this really helped my gardeners back!

[@jilla4734]

Your classes are amazing. Thank you so much Katja. One of best Pilates teachers ever!

[@PilatesYogawithKatja]

🙏🏼🙏🏼🙏🏼 Thank you for practicing with me, Jill!!! 🙏🏼🙏🏼🙏🏼

[@rebeccahorsfall1501]

Thank you Katja - that was great. My upper and middle back were really sore so I did your class and now they feel much better!!

[@billie23oct]

Bless you woman🙏 (I am a 25 year old and I got BAD middle upper back pain 6 months after starting the piano and studying for hours everyday. I couldn't play more than 30-45 minutes. I was crying it was hell every single day. I quit it, I hate it now from the bottom of my heart all that matters is my health. I love working out and talking care of my health. Thank you for the video it helps to relieve the pain until it comes back and I have to do it again. Thank you.

[@PilatesYogawithKatja]

Thank you for your msg. I hope your middle - upper back pain continues to decrease, keep up the great commitment looking after your body and mind with a movement practice. 🙏🏼😊🙏🏼

[@marisimpson4693]

Fabulous class and excellent, clear teaching. I will definitely recommend you far and wide. I have been searching for a great teacher on line. I shall look no further!

[@PilatesYogawithKatja]

Dear Mari, thank you for your lovely comment, it's really appreciated! Thank you for your support and for sharing! 🙏🏼😊🙏🏼

[@marisimpson4693]

@@PilatesYogawithKatja My pleasure - did another brilliant class yesterday! So happy to have found you!

[@rosewatercraniosacral6911]

Wonderful, Katja, thank you so much for your skill, calm and focus and helping our bodies find balance, supporting balance into life:)

[@PilatesYogawithKatja]

🙏🙏🙏

[@mariekihlman7097]

Thank you, my back loved it! Also liked your way of teaching very much!

[@PilatesYogawithKatja]

Thank you, Marie! :) happy the practice worked for you.

[@hazelstreet8612]

Thank you Kath, Hazel

[@ebrudingiloglu6532]

The best upper & middle back workout! Especially for people work in front of computer like me.

[@PilatesYogawithKatja]

So pleased to hear you found the exercises helpful, Ebru! 🙏🏼😊

[@elizac.9355]

Thank you Katya. I really appreciate your classic and deliberate pilates videos.

[@PilatesYogawithKatja]

🙏🏼😊🙏🏼

[@lb0628]

Oh, this was a perfect follow-up practice to the membership neck and shoulders recent one! Thank you for all your lovely practices here and on the membership!!

[@maryfabricanthanover6561]

thanks. I had stiff shoulders and upper back cramping from biking all day and this released all that tension in my upper back. It felt Great!

[@deniselarose1695]

This is what the doctor ordered. I have been having pain from knots in upper back around shoulder blades. Tried all kinds of stretches to no avail. Finally stumbled on your channel and took this pilates class once and the pain went away. I will continue doing them because I need it to feel good. Thank for a great pilates class and video. My back thanks you too!

[@PilatesYogawithKatja]

Thank you for your lovely message, Denise!!! I appreciate you practicing with me! 🙏🏼😊

[@lovislovison8970]

This is like the most blissful pain relief! Thank you so much

[@PilatesYogawithKatja]

So happy to hear it helped you feel better. Thank you! 🙏🏼😊🙏🏼

[@andreeadanielageonea8145]

You have a great way of teaching!

[@osnatlevy8166]

Excellent class for upper and middle back, I'd like the class a little longer. Thank you so much

[@PilatesYogawithKatja]

Thank you, Osnat! 🙏🏼😊

[@YogiBethC]

Thank you - this was really nice! I was feeling a lot of stiffness in my mid-back area, and this definitely helped.

[@karenwhiteley3683]

Thank you superb upper back release:)))

[@crilly38]

Thank you Katja, love your classes and your manner. You are so patient, relaxing and knowledgeable ;0)

[@PilatesYogawithKatja]

Thank you for practicing with me! 😊

[@FELICITYFREEMAN1]

Woke up with a bad back and this has helped tremendously. Thank you Katja x

[@PilatesYogawithKatja]

Happy to hear these movements helped your back. 🙏🏼😊🙏🏼

[@bestillandknow2999]

This is such a fantastic upper back video! I have lots of alignment issues up there, and this will help me retrain my spine :-)

[@PilatesYogawithKatja]

🙏🏼😊 🙏🏼

[@jimenaledgard6149]

WOW. This was incredibly therapeutical. Thank you!

[@PilatesYogawithKatja]

Thank you so much, delighted to hear you enjoyed this routine!! 🙏🏼😊

[@vanessasinger1320]

Absolutely perfect you describe the movements perfectly thank you

[@cassiadias6427]

Hi Katja, thanks a lot for this session. It was exactly what I needed for today.🤗

[@juliaboehm81]

I am loving it. Had a few days full of neckpain. Did this lesson combined with your 15 mins shoulder lesson and feeling sooo smooth and i am feeling so much better. Thank you so much!

[@PilatesYogawithKatja]

So glad to hear you are feeling better and the exercises helped abit, Julia!! 🙏🏼😊🙏🏼

[@Frost-su5fo]

This is a fantastic work out for middle and upper back. I suffer from a lot of upper back pain and after only 2 sessions I’ve noticed a real difference . Thank you 🙏

[@PilatesYogawithKatja]

🙏🏼😊 very happy to hear these movements have helped ease your pain. 🙏🏼

[@madmudrock]

My new favourite session! Thank you so much Rx

[@sambluesky1]

Beautiful, thank you Katja, I will be coming back often to practice this lovely stretch xx

[@milotagordosova9923]

Thank you so much for this video , i did this class yesterday and i woke up this morning and my back felt so much better already. I just finished this class for the second time. I look forward to more of your videos, i am so happy i found you 💖

[@PilatesYogawithKatja]

That is so lovely to hear, thank you!!! And I am happy you are here with me on my channel! 😊🙏🏼😊

[@08Annasia]

My back started hurting today from standing up improperly, this helped a lot. Thank you for your videos Katja!

[@PilatesYogawithKatja]

Great to hear, this routine helped your body feel better. 🙏🏼😊

[@martasimoes4149]

FANTASTIC...THANK YOU THANK YOU THANK YOU KISSES FROM PORTUGAL. MARTA SIMÕES

[@PilatesYogawithKatja]

🙏🏼😊🙏🏼 Lots of love back to you, Marta!

[@00oleander00]

Another great session! I am combining the lower back session with this one, I've been training with you for the last week, another weeks to come ;) thank you so much and all the best!!!

[@PilatesYogawithKatja]

Thank you for practicing with me :)

[@melodiekarczewski4325]

Really great sessions x i really felt it

[@PilatesYogawithKatja]

Happy to hear you enjoyed it. 🙏🏼😊🙏🏼

[@user-ll1bm4se6n]

This is just the best ❤️

[@PilatesYogawithKatja]

Thank you, appreciate your feedback! 🙏💕🙏

[@ivydeza9822]

Really like this workout. Thanks for sharing 😊

[@william3781]

I love this session. This is my 4th or 5th time doing it. It's really helped my recovery from back pain. It really releases and stretches deep and hard to get to areas in my back. Thank you so much Katja for your classes.

[@PilatesYogawithKatja]

So nice to hear this class is helping your back, William. fantastic that you are so committed to your practice. 🙏🏼😊🙏🏼

[@guadisch3136]

You have such lovely energy Katja :)

[@maryprescott2715]

Thank you! I am really enjoying your instruction, and appreciate your soothing, positive energy.

[@PilatesYogawithKatja]

Thank you for your lovely comment, I appreciate it!

[@marisasammut958]

Excellent class. Thank you.

[@annajohnson9744]

Thank you for another great class 🙏❤️

[@PilatesYogawithKatja]

I love working with the over ball. I am glad to hear you enjoyed this class, Anna! 🙏🏻😊🙏🏻

[@sallyhubert9027]

Fantastic as always and beautifully filmed, thank you

[@PilatesYogawithKatja]

Many thanks, Sally! Hope you are well. 🙏🏼😊

[@v.alexander5207]

Amazing! I have new shoulders! Thanks so much 💫🌼🌻🌷

[@tonypuffer5428]

Enjoyed that one…hadn’t realised how immobile my upper back is!

[@marianacastrodutrenit7892]

Thank you Katja!! Loving your classes 🙏

[@PilatesYogawithKatja]

Thank you so much, Mariana! 🙏🏼😊

[@lutzcampbell5623]

Absolutely wonderful workout 🥰. One to go back to time and again for sure.

[@zeina0410]

Well i must say THIS IS AMAZING!!!

[@PilatesYogawithKatja]

Thank you! Happy to hear you enjoyed this routine, Zeina. 🙏🏼😊🙏🏼

[@gaborr3944]

year after year I keep coming back when I have pain. I should really start doing these preventively and not only when in pain....

[@marciaanneescoffery7194]

This was wonderful thank you Muna 🦋👌🏽

[@Hephzibah50]

Thank you so much. xxx

[@taracaffyn-parsons258]

This would probably be a key workout for me as I don’t use my scapular muscles, and get a lot of pain between my shoulder blades and trigger points beneath them. I cannot twist that far around to the sides, although the left is definitely tighter. I will continue practising and use this to help strengthen my tight shoulders. I did feel sore after, but that’s to be expected. Thanks for another great workout Katja!

[@PilatesYogawithKatja]

Dear Tara, with time, your upper back will loosen. Continue with your regular practice and you will feel the benefits, no doubts!

[@ladyt3579]

Oh WOW! That was a challenge for my stiff neck and upper back! 😳 The cat position body twists at the end . . . .😳 But it was a very good stretch. Will do the lower and upper back stretch videos regularly to release tension. Once again,. Thank you Katja! ♥️ 👍

[@PilatesYogawithKatja]

Lady Tee, I hope every time you practice these moves, you will feel an improvement... be patient:)

[@icipicibogarka]

You and your exercises are amazing. Thank you! ❤

[@kellypantaleoni5166]

Such a blissful class🥰 Thank you💗

[@belenpiserra2083]

Amazing session, beautiful training for my back! Warm greetings from Madrid

[@PilatesYogawithKatja]

Lots of love back to Madrid 🙏😊

[@karinavansanten7639]

So gooooodddd

[@PilatesYogawithKatja]

🙏🏼🙏🏼🙏🏼

[@wholefoodplantbasedmama5398]

That was great

[@monicaalvarado1166]

Perfect for my back condition, thank you

[@PilatesYogawithKatja]

Thank you, Monica! Hope your back is feeling well. 🙏🏼😊

[@user-gn8hj1we5o]

Thankyou i am fully enjoying training with you :)

[@PilatesYogawithKatja]

Thank you for practicing with me here on my channel! 🙏🏼

[@seema1897]

So happy to have found your channel recently.Loving every video of yours, Katya! This was perfect as today I felt my upper and mid back needed some care after doing weights for the first time yesterday:) Feeling better already!

[@PilatesYogawithKatja]

and I am so happy you found my channel, Seema!!! 🙏🏼

[@seema1897]

@@PilatesYogawithKatja So am I, Katja!!!❤️I am now promoting your channel amongst all my friends and relatives too! The benefits I am reaping, should be reaped by all I feel💫🗺️

[@PilatesYogawithKatja]

@@seema1897 🙏🙏🙏😘

[@seema1897]

@@PilatesYogawithKatja ❤️❤️❤️

[@seema1897]

Its been two years since I first commented on this page Katja! Today, too, you came to my rescue to ease the upper back after a strenuous weights routine! This really is a FANTASTIC class❤Thank you Katja❤

[@marylarussa617]

Completed.

[@PilatesYogawithKatja]

🙏😊🙏 Hope you enjoyed this flow.

[@user-py6vg9iz6x]

Спасибо❤❤❤😊

[@cynthianicholl7433]

A great routine. Thank you

[@PilatesYogawithKatja]

Happy to hear, you enjoyed this routine. :)

[@mercedeslb237]

Simplement superbe!!!!! Merci infiniment 😗😗😗😗😗😗😗

[@PilatesYogawithKatja]

🙏🙏🙏

[@antonellamicheli1082]

Thanku so much really enjoyed,have you got other videos for mid back pain? Is this good to do if i you have osteopinia'

[@englishexpressschool7627]

Thank you!

[@PilatesYogawithKatja]

🙏🏼😊

[@mariagraziasavi9375]

I did it❣👍🏻 🎥+🎥=🔝

[@PilatesYogawithKatja]

Yay, so proud of you. Keep positive, and strong in your body and mind. You can do this...

[@elizac.9355]

Thanks Katya. How often can we do the low back and upper back videos? Daily?

[@PilatesYogawithKatja]

Eliza C., yes absolutely you can practice these daily :)

[@marianamarinho1204]

Thanks for the video :) Where is your friend Milena teaching Pilates here in Brazil?

[@shaneboyce742]

Katja where have you been all my life!?

[@PilatesYogawithKatja]

Thank you for practicing with me here on my channel! 🙏🏼😊

[@Hectooth]

Ace m'dear ❤