10 Yoga Poses to Help Relieve Shoulder and Neck Pain

Yoga-Exercise-for-Neck-and-Shoulder-Pain

You’re not alone if your upper back, shoulders, and neck ache after a long day in front of the computer. The experts of yoga in castle hill find these complaints too often. Even in the yoga classes for kids, folks speak about strain on the neck and shoulder, thanks to the overexposure to gadgets.

People tend to take having a pain-free neck and back for granted until anything goes wrong. There are a number of possible reasons that results in debilitating neck and shoulder pain such as  –

  •         Sleeping
  •         Doing housework
  •         Playing with kids
  •         Slumping over at work
  •         Carrying shoulder bag

Yoga Poses

Types of Shoulder and Neck Pain

Ask ten persons suffering from neck discomfort to explain their symptoms, you’d probably get ten very different answers. Here are the most common ones –

  •         Muscle Pain
  •         Muscle Spasm
  •         Headache
  •         Facet Joint Pain
  •         Nerve Pain
  •         Referred Pain
  •         Bone Pain

Poses to Help Relieve Shoulder and Neck Pain

Yoga for Shoulder and Neck Pain

Ear to Shoulder/Neck Rolls – Roll your head slowly back to the middle, then repeat on the other side. The muscles in your neck will begin to stretch almost instantly, which will feel great if you’re stiff.  This is a very gentle stretch that doesn’t require much pressure; the opposing stressors and sensitivity of the neck and shoulder muscles will make you feel it almost immediately.

Seated Forward Bend – Sit up straight with your legs perfectly aligned. Fold forward, trying to cup your heels, taking a big breath inwards. Make sure your chest contacts, or gets as near to touching, your knees. While rolling forward, tuck your chin in and hold the stretch while slowly bringing your shoulders in.

Cross Body Shoulder Stretch – This position is great for loosening up the muscles in your shoulders. Begin by sitting up straight and slowly pulling your arm across your body until you feel a stretch in your shoulder. Hold for at least three breaths and then release and switch to the opposite shoulder.

Warrior II Pose – Bring one foot back and the other forward in a slightly slanted V shape from a standing position. Slowly lean towards your front foot while bending your knee, then lift both arms and stretch out your entire wingspan, one hand facing your front foot, the other towards your back. Hold the position for 30 seconds before flipping.

Two-Footed Pose – Keep your feet flat on the floor and your knees bent while lying on your back with your arms extended on your side, palms down. Then inhale softly and lift your buttocks off the floor, keeping your feet and palms in place. It’s crucial to keep your chin tucked into your chest during the exercise and not shift your head at all.

Cat/Cow Stretch – This pose expands the chest and stimulates and strengthens the abdominal organs. Begin in tabletop posture, with your back arched and your gaze directed upwards (cow position) – then slowly curve your back and shoulders forward, lowering your chin until it is nearly touching your chest (cat position).

Standing Forward Bend Pose – Begin by standing up straight and facing forward with your feet aligned. Tuck your chin into your chest and roll down, gently lowering lower until your hands touch your feet – hold that stretch and breath softly.

Hand Clasp Behind Back – Stand tall with your hands interlocked behind your back, then straighten your arms as far as you can while maintaining a firm grasp. Tuck your chin into your chest as hard as you can to give your neck an extra stretch while doing this.

Melting Heart Posture – Stretch forward on both your legs and hands as far as you can while keeping your legs at a 45-degree angle at the knees and bending your back as far as possible. The more you stretch, the better.

Sphinx Pose – Lay flat on your stomach, palms facing down, and shoulders at a 45-degree angle. Maintain complete leg flatness, then progressively raise your head and upper chest as high as you can – this stretches out your entire back, and the higher you go, the more your neck is spread out. 

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Yogi Chauhan

I teach virtual yoga, pilates, self defence and fitness classes. Mainly yoga but i have clients who come specifically for self defence, pilates and fitness as well.

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