yoga for neck pain

How To Do Simple Yoga Postures For Neck and Shoulder Pain

Poor posture may create stiffness around the neck and shoulders in an era in which many of us spend lengthy amounts of time crouched over a computer with a rounded spine or craning our necks while absorbed in our mobile phones. Additionally, stress may cause the neck muscles to contract. The tension that is not released might result in chronic discomfort over time.

Yoga can aid in correcting your body’s alignment and relieving excessive strain on your neck and shoulders. It also reduces stress and inflammation, increases neck mobility, and restores bodily equilibrium. This article will teach you about effective yoga postures for neck pain.

Is It Safe to Practice Yoga With Neck Pain?

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Yoga helps to stretch and strengthen the neck muscles. This may assist in easing muscular stress and stiffness. In addition, yoga improves flexibility and equilibrium. It may allow you to move with less difficulty and discomfort.

Yoga is a mindfulness meditation practice. Meditation may help you concentrate on your breath and calm your mind and body. Yoga is good therapy for neck discomfort due to its stretching, flexibility, and mindfulness. Many discover that they no longer need medication or other therapies for their neck discomfort after they begin practicing yoga consistently.

Common Causes of Neck Pain

The neck has insufficient protection compared to the rest of the spine. Consequently, it may be more susceptible to injury or painful conditions. The majority of occurrences of neck discomfort are moderate and disappear on their own within a few days. Occasionally, though, neck discomfort might indicate a more severe condition. Here are the causes of neck pain below.

Sleeping Position

If you sleep in an awkward position, you may awaken with tight neck muscles that transmit discomfort to your shoulders and back. To prevent a terrible sleeping position, give an excellent support pillow that keeps your neck straight while lying down.

Neck Injury

Sporting activities and rapid, jerky motions may cause neck injuries. The vast majority of neck injuries, however, result from rear-end collisions that produce whiplash. Whiplash happens when the head is jerked backward and forwards, creating tremendous discomfort, bulging or herniated discs, and nerve neck. In addition, physical treatment is often required to restore the correct function of the neck’s components.

Neck Strain 

A neck strain or sprain may arise from a fall or a quick twisting motion. A neck strain arises when overuse or overextension irritates a muscle or tendon in the neck. The ligaments of one or more neck joints have been overstretched or overworked in a neck sprain. Depending on the injury, neck strains and sprains may be minor, moderate, or severe.

Poor Posture

The neck muscles are overworked by poor posture, resulting in inflammation and discomfort. Good posture is when the ears are above the shoulders, and the back and chest are open. This position will precisely balance the weight of your head on your cervical spine.

The cervical spine is forced to sustain increasing weight demands when the neck is tilted forward. Consequently, your neck muscles overwork to counteract the gravitational pressure on your head, making them more prone to unpleasant strains. The forward head posture may be caused by staring at your phone or computer, wearing a large backpack, or driving for an extended time.

5 Best Yoga Postures For Neck Pain

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Yoga is one of the best ways to get rid of neck pain or even keep it from happening. Yoga can help the neck stay strong and stable by strengthening and stretching. Even long-term neck pain can be helped by yoga. The following yoga postures will help move and strengthen the neck.

These postures will also nourish the neck by increasing blood flow and making the upper back more flexible and strong. They will also support the neck by giving it a strong base.

Thread the Needle

This warm-up posture bends the cervical spine; there’s nothing like a good twist to expel stale energy.

  • While extending your right arm up from the tabletop posture, inhale.
  • Exhale and thread your left palm between your left hand and left knee.
  • Rest your right ear on the mat for a minute, then repeat with your left ear.


This pose extends the chest, shoulders, neck, and front of the body. This yoga posture also lengthens the spine and stretches the hips.

  • Begin by placing your feet hip-width apart on your mat. Then, inhale for a couple of seconds and lift your arms over your head.
  • With exhaling, begin to arch your back, gaze up at the ceiling, and contract your abdominal muscles to prevent lower back tension.
  • Stay in the same position for thirty to sixty seconds before returning to standing. 

Child’s Pose

A child’s posture may be quite calming for the neck and back. Additionally, it may alleviate stress, anxiety, and mental strain.

  • Exhaling, lower your hips into your heels and stretch your arms along the floor as you extend your arms.
  • Only lower your hips as much as your body comfortably permits.
  • Reach through your arms and shoulders as you place your forehead between your hands on the floor.

Cat/Cow Pose

Ensure that your hands are aligned with your shoulders, and your hips are precisely above your hips for this position.

  • Begin the cow position by breathing deeply, arching your back, and gazing upwards.
  • As you exhale, put your chin down to your chest, draw your tailbone down, and circle your back and shoulders to assume the cat posture.
  • At least 10 breaths are required during the transition between cow and cat.

Bow Pose

This position might be tough for beginners. However, you will be able to extend your chest, neck, shoulders, back, legs, and arms if you can accomplish this posture.

  • Face-down position on a yoga mat. Spread arms in the direction of your legs.
  • Raise your legs behind you, flex your knees, and grasp your ankles with your hands.
  • Hold this position for twenty seconds.

5 Best Yoga Postures For Shoulder Pain

yoga for shoulder pain
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You can use yoga poses to strengthen or stretch your shoulders, neck, and upper back muscles. Yoga for shoulder pain is most likely to work over time and with the help of a trained yoga teacher. This is because strained muscles cause most shoulder pain. But yoga poses for shoulder pain can help ease or even eliminate the pain.

Corpse Pose

This pose makes the whole body lose balance and impossible to move. So instead, keep your mind on your breathing and let it become regular and calm.

  • Lay on your back on the floor.
  • Keep your legs straight on the floor and place your feet about shoulder-width apart.
  • Keep your arms straight by your sides and your hands about six inches away from your body.
  • The head and backbone should form a straight line.

Mountain Pose

This yoga pose helps to strengthen the shoulder muscles. Additionally, it aids in recruiting the serratus anterior muscle.

  • Stand with your feet close and arms at your sides.
  • Bring together your shoulder blades.
  • Keep them as far apart as possible and maintain this posture for 30 to 60 seconds.

Triangle Pose

This pose demands attention and a steady breath, which may help bring you completely into the present moment by focusing on a wandering mind.

  • Raise your arms to the ground and vigorously extend them to the sides.
  • Turn your left foot slightly and line up your right foot’s heel with your left foot’s heel.
  • Extend your torso to the right while bending at the hip, not the waist. Reach out straight above the right leg’s plane. You may defend against the reach by bracing your left hip to the left.
  • Open your torso to the left while maintaining an equal torso on the left and right sides.
  • Maintain a neutral head posture, or gaze up at your hand or down at the ground.

Seated Cat Pose

Doing this pose as a shoulder of your yoga practice can help you stretch out tight shoulders.

  • Cross your legs, breathe as you weave your fingers behind your back, and extend your arms as far as possible.
  • To stretch the shoulder muscle, lift your fingers toward the ceiling.

Cobra Pose

It is a great way to open the heart and is especially good for people with shoulder pain because it makes these joints more flexible.

  • Put your hands on your chest and bend your elbows toward the back of the room. Raise your head and open your neck.
  • In this pose, squeeze your bottom or press through your hands and let your back muscles do the lifting.

Bottom Line

This article presented several beneficial yoga poses for neck and shoulder pain that facilitate muscular movement in all motion planes. Be inquisitive about your movement when doing yoga; observe which directions feel fluid and which feel constrained, and move your body in those ways. It should feel natural, so avoid forcing movements.

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Does yoga build neck strength?

Developing a yoga routine with certain beneficial postures may help alleviate stress and tension in the cervical spine. Additionally, it may strengthen the muscles that support the neck, upper back, and shoulders.

Can yoga treat nerve compression?

If you attempt mild yoga for your back, the child’s pose stretch may give great relief and is a fundamental yoga resting posture. In addition, these simple yoga positions might alleviate a pinched nerve in the neck or low back.

What causes stress in the shoulders and neck?

In addition to psychological and emotional stress, additional factors might cause aching shoulders. These may include overuse, bad posture, prolonged sitting, inappropriate or inadequate sleeping arrangements, and injury.

How can I sleep with my shoulders relaxed?

Your upper shoulder will be in an open posture. First, place the cushion high under the arm. Next, use a cushion between your legs while lying on your side and behind your thighs. This relieves pressure from your whole spine.

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1 thought on “How To Do Simple Yoga Postures For Neck and Shoulder Pain”

  1. Poor posture may be caused by long periods of sitting or reclining, using a computer, looking down at a phone, etc. It can also result from poor sleeping positions or strenuous work that impacts the neck muscles. People with poor posture will often experience chronic neck pain.

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