7 Poses in Yoga for Neck and Shoulder Pain

If you’re looking for a solution to neck and shoulder pain, it’s time to do yoga. Yoga is not just a gentle stretching routine. It’s a way of life that teaches the proper alignment of the joints and muscles through poses or asanas. These 7 poses in yoga for neck and shoulder pain will relieve so much stress that you won’t believe it!

This post will explore different types of yoga poses that target your neck and shoulders so you can strengthen your body in all directions. We’ll also discuss how each pose can help with other common symptoms like stress, headache, fatigue, insomnia, carpal tunnel syndrome, stiff back or spine due to sitting at work for hours on end.

The stretches are brief but they also do a lot of work. Each stretch will last about 10 seconds and be repeated three times per day if you have time during your commute or daily routines. If you’re short on time, just do the stretches whenever you sense you need them.

One of the main reasons for neck and shoulder pain is lacking strength and flexibility. Check the article below to learn how to improve your strength and flexibility by doing yoga:

5 Solid Reasons Why You Need Yoga For Strength And Flexibility!

Why Does Your Neck Hurt?

Why Does Your Neck Hurt

Medical conditions, as well as lifestyle factors (think about your sleeping position), can cause neck and shoulder pain. A hunched posture can put unnecessary strain on your neck, shoulders, and upper back when hunching over a computer or cell phone. You may also end up with imbalance and pain if you do not work all your muscles while strength training.

Headaches or migraines can also cause neck or shoulder pain, as can neck stiffness. A desk job that causes neck stiffness is one of the leading causes of desk workers developing neck pain.

The postural muscles which support the neck are intended to carry out a variety of functions including keeping the head upright, raising the head when swallowing, and allowing limited movement in the neck.

If you have tension headaches or migraines your neck may feel stiff and sore if you’re resting with your head turned to one side.  Regular treatments for tension headaches include acupuncture and chiropractic.  They are both very helpful for relieving neck pain and headaches.  If you have neck pain, ice can be used to help reduce swelling.  The use of heat on the neck is not recommended as heat can make muscle spasms worse.

Doctors treat individuals who have neck problems with physical therapy, yoga, massage, chiropractic care, acupuncture, and medications.  Drugless approaches for muscular-skeletal problems include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or aspirin, Aleve, or Advil.  Muscle relaxants are also used to relieve the pain of muscle spasms in the neck and upper back. These are usually very effective, although the effects of muscle relaxants are not usually felt until 30 minutes after taking them.  

However, you can treat your neck and shoulder pain without any drugs and by only doing yoga! Many types of physical therapy can ease neck pain, including exercise, heat treatments, and massage. A physical therapist can help you learn exercises to improve your posture and strengthen your back muscles to help relieve neck pain. He or she may also recommend heat applications to ease stiffness in your neck and shoulders; these may include hot packs, infrared lamps, or paraffin wax treatments.

If you want to relieve some tension right away, check the article below:

21 Foam Roller Exercises for Back, Hip and Neck Pain – Foam Roller Guide

Why Does Your Shoulder Hurt?

Why Does Your Shoulder Hurt

The soft tissues of the upper body are most commonly injured when shoulder and neck pain occurs. An injury can cause stiffness, pain, and inflammation in these areas due to whiplash, inflammation, physical stress, emotional stress, or sitting still too long. Long-term soreness can also result from a physical injury.

When you have severe pain, you should always consult a doctor. However, you can improve your lifestyle on your own and manage mild pain.

You can relax your muscles by practicing yoga because this physical activity keeps you active.

Coaching sessions with a yoga specialist can be also very effective. These experts show you the correct positions for each exercise. A good session with a yoga specialist can help you feel better for days after your session.

If you are not able to pay for private lessons, then you should look into booking a class at your local gym or health club. You do not need to invest in expensive equipment because most classes require only the use of your body weight.

Yoga is all about flexibility and it can even benefit those who are experiencing stiffness in their neck or shoulders.

When you practice yoga, try keeping your neck straight, but relaxed. Make sure you are not holding your head forward or backward.

The basic poses of yoga focus on stretching. Stand up straight and lengthen your abdomen, chest, thighs, and calves. Move your arms away from the body until you feel a slight pressure in your hands. You can achieve these positions by standing upright or sitting down on the floor, but avoid placing too much stress on the back of your neck by bending it upward.  

Yoga can help you improve your mental health besides your physical health;

9 Incredible Benefits of Yoga for Mental Health

7 Poses in Yoga for Neck and Shoulder Pain

The only thing you need to do these poses are your bodyweight and a yoga mat!

1) Seated Ear To Shoulder Pose

Ensure you’re seated comfortably with your hands resting on your knees. Your spine will straighten if your chin is pressed against your chest, while you sit upright and relax your shoulders. After that, gently roll your head to the left or right until your ear touches your shoulder – with one hand pushing your head, and the other pushing your opposite shoulder in the opposite direction.

Rotate your head slowly back to the center while repeating on the opposite side. 

It will feel quite good to stretch your stiff neck muscles immediately if you’re a little stiff.

Stretching the neck and shoulder muscles is a delicate process that does not require a great deal of pressure – the opposing stressors and the sensitive muscles will bring you immediate relief.

2) Setu Bandha Sarvangasana (Bridge Pose)

Among its many benefits, Bridge Pose stretches the neck, chest, and spine. Those with neck injuries should skip this, and their gaze should be soft and straight.

Put a thickly folded blanket under your shoulders if necessary to protect your neck while you lay supine on the floor. Sit up straight and place your feet on the floor, heel pointing toward the sitting bones. Lift the buttocks off the floor by pushing your inner feet and arms into the floor. You should keep your inner feet parallel to your thighs. To stay on the top of your shoulders, clasp your hands below your pelvis and extend your arms. Pull the top of your sternum away from your chin so that your chin lies at a slight angle to your sternum.

Keep the pose for 30 seconds to 1 minute. Exhale slowly while rolling your spine downwards.

3) Easy Seated Twist (Sukhasana Parivrtti)

Maintain a straight spine and cross your legs. Right arm externally rotated, fingers pointing away from the sacrum, place left hand on right knee, right hand on the ground behind you. Turn your head in the same direction as you twist your torso on an exhale. Stay here and breathe deeply. While keeping your head left, turn your shoulders right on the next exhale.

During an inhalation, exhale vertically, untwisting your spine slightly. Exhale slowly with each subsequent exhale, extending your neck on the right side. Repeat this 10 times max!

4) Marjariasana / Bitilasana (Cat-Cow Pose)

In addition to stretching your neck, front torso, and back, Cat-Cow is a great way to warm up your spine at the beginning of your practice. Your neck should be in line with your torso if you have neck pain, and your shoulders should be kept away from your ears.

Assume the position of a Tabletop. You should set your knees directly beneath your hips and your elbows, shoulders, and wrists perpendicular to the floor. You should center your head and look at the floor while your eyes are closed.

When you inhale, raise your body to the ceiling, letting your belly sink toward the ground. Look straight ahead with your head raised. Exhale and round your spine up, making sure your knees and shoulders are in a neutral position. Do not bend your chin into your chest. Instead, let your head fall toward the floor.

Inhale and exhale as many times as you need (20 is a good number to go for), following the rhythm of your breath.

5) Warrior II Pose

With this pose, you release your chest and shoulders, which indirectly lifts your neck, which is an all-in-one solution!

Put your back foot over your front foot in a slight V-shape (align the heel of your back foot with the toe of your front foot). Next, slowly and comfortably lean into your front foot by bending that knee (thus stretching your back foot). Spread both your arms out and, while doing so, point one hand towards your front foot and the other at your back. Take 30 seconds to hold the pose, then change it.

6) Anahatasana (Melting Heart)

The Melting Heart pose (sometimes called Extended Puppy pose or Extended Shoulder pose) opens the shoulder blades, the chest pectoral muscles, the spine, the neck, and the lower back. 

Kneel on your hands and knees and melt your heart towards the Earth to the degree you feel comfortable. In the end, your chest should be on the ground, and your head should be tilted upward. You must only do this if you are comfortable with compressing and massaging your neck. As you breathe deeply into the shoulders, neck, spine, chest, and lower back, hold for 3-5 minutes. In these challenging Yin yoga poses, it is essential to keep your attention inward so that your energy flows.

7) Sphinx Pose

Beginners can alternate the melting heart pose with the Sphinx pose. Put your hands flat on the floor, with your shoulders at a 45-degree angle with your palms facing down. When you lie on your back and keep your legs completely flat, slowly lift your head and upper body to the highest point you can manage. This stretches out your back, and it helps to stretch out your neck at the same time.

After you’re looking straight forward, hold the post (or as long as you can) for a minute or two.

One of the most important things in yoga is the breathing technique; check the article below to see how to increase your lung capacity!

7 Best Yoga for Asthma Poses – Increase Your Lung Capacity!

Conclusion

There are many reasons for neck and shoulder pain, luckily for you, there is something called yoga. We hope these 7 poses in yoga for neck and shoulder pain will help you a lot!

Don’t forget to do yoga by sticking to a plan, try to be consistent. You’ll only see results when you get consistent with it!

Did you know that yoga can also help you lose weight?

Begin Yoga for Belly Fat Reduction – 10 Best Poses for Weight Loss!

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7 Poses in Yoga for Neck and Shoulder Pain

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