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Basic Upper Body Length Sequence

Length: 0:06:31

Use this 6-minute sequence to rebalance your nervous system, reduce stuck stress in your shoulder girdle, and increase the fluid flow around your neck, shoulders, and upper back. This foundational sequence is ideal for new MELTers and can be practiced on its own or added to any other sequence, including the Upper Body Compression Sequence.

Remember: Performing two-directional lengthening techniques is different than creating a muscle stretch. When performing moves like the Shoulder Blade Reach and Neck Turn, think about moving two specific parts away from each other in equal timing to create length in the connective tissue and create a hydration effect.

LEVEL: Beginner

TOOLS YOU NEED: MELT Soft Roller or MELT Half Roller


  • Rest Assess
  • Gentle Rocking
  • Pelvic Tuck and Tilt
  • 3D Breath
  • Shoulder Blade Reach
  • Neck Turn
  • Rest Reassess

  • RELATED VIDEOS: Intermediate Upper Body Length Sequence, Upper Body Stability Sequence, Morning Wake-Up Map, Tech Neck Map, Embracing Change Restore Map

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