If using upper body equipment leads you to feel discomfort that is not muscular tenderness from strengthening weaker areas of the body, you can modify by doing the programs without equipment.
Modify your moves
In general, keep your movements shallow and slow to start, and over time, you will be able to get deeper into the positions. It’s also important to think about your posture and keep your shoulders rolled down and back away from your ears.
If you’re still feeling pain, adding upper back stretches is a great way to counteract some of the tension that builds up in the postural muscles. There are some great Recover & Stretch videos in our library that can help — just filter these in our workout library and you will find a lot of great options.