Get rid of neck and shoulder pain with these easy-to-do yoga poses

Is your 9-5 giving you neck and shoulder pain? Try these yoga poses that can help dial down the pain and give you some relief. 
yoga for neck pain
Get rid of neck and shoulder pain with these easy-to-do yoga poses. Image Courtesy: Adobe Stock
Himalayan Siddhaa Akshar Published: 17 Jan 2023, 02:45 pm IST
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Neck and back problems are two of the most common ailments people suffer from these days, as most people spend a good portion of their week in front of a screen. There’s only so much you can do, but preventative measures like improving workplace attitudes are your best bet. Fortunately, yoga offers a wide range of innovative solutions to today’s physiological problems.

Yoga for neck and shoulder pain

Here are some shoulder and neck pain-relieving poses you can practice daily to reduce discomfort.

neck pain
Try these yoga poses to get rid of neck and shoulder pain. Image courtesy: Shutterstock

1. Neck rolls

The yoga counterpart of what is likely the most well-known and well-liked stretch for releasing neck tension is neck rolls. Start by ensuring that you’re sitting comfortably and your hands are resting on your knees. Straighten your spine by sitting up straight, relaxing your shoulders, and pressing your chin into your chest. Use one hand to push your head and the other to slowly push your opposing shoulder in the opposite direction as you roll your head to the right or left until your ear hits your shoulder.

Roll your head back to the middle slowly, then do the opposite on the other side. Your neck muscles will begin to stretch right away, which will feel really relaxing if you’re stiff.

Also Read: How to get rid of stiff muscles and become more flexible in 5 steps

2. Paschimottanasana

Sit straight up in the stance of the sitting forward bend with your legs perfectly straight. Inhale deeply, then fold forward while attempting to hold your heels. Make sure your chest is as close to touching, as your knees. The crucial step is to roll forward while tucking your chin in, hold that stretch, and gradually pull your shoulders in.

Exhale after counting slowly to five, then pull back. Because it’s designed to connect your neck with your upright spine’s forward, natural motion, this pose is excellent. In actuality, there are many advantages to this stance. It elongates the hamstrings, shoulders, and spine.

3. Cross body stretch

Another traditional stretch, this position is excellent for relaxing the shoulders, especially when breathing techniques from yoga are used. Your shoulders and trapezius may clench together due to muscle stress in your deltoids and triceps, and this pose can help to relax the entire system.

As always, begin by sitting straight in a comfortable position and slowly stretch your shoulder by pulling your arm across your body. Release the stretch after at least three breaths (both inhaling and exhaling), then move to the other shoulder.

exercise for shoulder pain
5 yoga poses to relieve neck and shoulder pain. Image Courtesy: Shutterstock

4. Warrior 2 Pose/Virabhadrasana

Bring one foot back and one forward in a slightly angled V formation while standing still (align the heel of your back foot with your front foot). Then softly bend that knee and lean toward your front foot, thereby stretching your back foot. Slowly expand your wingspan while doing this, with one hand towards your front foot and the other facing your rear. Flip after 30 seconds in the posture.


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5. Marjariasana

This pose targets your neck and shoulder muscles and stretches them. Additionally, this position opens the chest, develops the abdominal muscles, and promotes slow, deep breathing.

Beginning in the “cow posture,” with your back arched and your head tilted forward, slowly round your shoulders forward and drop your chin until it almost touches your chest (cat position). For at least eight breaths, switch between inhaling and exhaling.

Mind the pain!

Soft tissue injuries in your upper body usually lead to shoulder and neck pain. Whiplash, inflammation, physical stress in a particular area, emotional stress that causes stiffness, arthritis, or prolonged inactivity are some of the most common causes that lead to the problem.

Severe pain should always be seen by a doctor, but lifestyle changes can be made to manage mild discomfort. This includes rest, hot and cold compresses, elevation, and muscle relaxation.

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About the Author

Himalayan Siddhaa Akshar is an internationally acclaimed Spiritual yogic master. He is the founder, chairman, and course director of Akshar Yoga and president of World Yoga Organisation. He is also the President of the International Siddha Foundation. ...Read More

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