MacKenzie Miller's "Upper Back Mobility & Flexibility" Online Video Workouts on Alo Moves

Upper Back Mobility & Flexibility

MacKenzie Miller

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About the Series

One of the keys to healthy movement, whether you practice yoga, calisthenics, CrossFit, or powerlifting is flexibility and good range of motion in your upper back. In this plan we focus on releasing tension and improving your flexibility in and around the upper back including the trapezius, rhomboids, lats and triceps.

Over time, tightness and knots between the shoulder blades, or scapulas, can impede range of motion and flexibility with overhead movements. Overhead range of motion is crucial to any type of fitness activity, whether you’re trying to improve your inversions or backbends in yoga, or your jerk or press as part of your strength training.

Shoulders are often an area that we neglect in our regular stretching and mobility work, and yet are some of the most important areas to work on for advanced movements. Use this plan to bring awareness, relieve tension and improve mobility in some of the most commonly tight areas in the upper back, with an emphasis on shoulder strength and stability.

instructor Instructor profile

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.

MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.

No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.

Total Run Time

40 min 9 sec
(3 Videos)


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Difficulty & Intensity Guide

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  • 1
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    This is a preview of MacKenzie's Rhomboids mobility class.
  • 2
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    In this workout we focus on several movements that will stretch, release tension and improve mobility in the upper back, neck and between the shoulder blades.
  • 3
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    Rhomboids (14:36)

    In this video we focus on releasing tension in the rhomboids, or the area between the shoulder blades. We'll cover three movements that will stretch and alleviate tightness...
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    Lats & Triceps (13:39)

    In this video we’ll work to release the tension in the lats, the biggest muscle group in our backs, and then move to our triceps. Often times if one of these areas is tight...