What Are The 5 Easy Yoga Poses To Get Rid Of Neck And Shoulder Pain?

Find out ‘What Are The 5 Easy Yoga Poses To Get Rid Of Neck And Shoulder Pain?’ Do your shoulders and neck hurt from working 9 to 5? Try any of these yoga poses to reduce your pain and get some relief.

Given that most people spend most of their week in front of a screen, neck and back disorders are two of the most prevalent illnesses nowadays. There are only so many things you can do, so your best bet is to take preventative action, like altering workplace attitudes. Yoga, fortunately, provides a wide range of creative remedies to the physiological issues of today.

What Are The 5 Easy Yoga Poses To Get Rid Of Neck And Shoulder Pain?
What Are The 5 Easy Yoga Poses To Get Rid Of Neck And Shoulder Pain?


Yoga For Neck And Shoulder Pain

Here are some positions for your neck and shoulders that will help you feel better.


neck pain
neck pain


1. Neck Rolls

Neck rolls are the yoga equivalent of what is probably the most popular and well-known stretch for alleviating neck tension. Make sure you are seated comfortably and that your hands are resting on your knees before you begin. Sit up straight, let your shoulders drop, and tuck your chin into your chest to straighten your spine. Roll your head to the right or left until your ear touches your shoulder using one hand to push your head and the other to gradually push your opposing shoulder in the other direction.

Slowly roll your head back to the center, then reverse the motion on the opposing side. If you’re stiff, your neck muscles will start to stretch right immediately, which will feel incredibly calming.

2. Paschimottanasana

Sit upright and with your legs fully straight in the sitting forward bend position. Take a deep breath in and fold forward, trying to hold your heels. Make sure your legs and chest are almost touching. Rolling forward while tucking your chin in, holding that stretch, and gradually pulling your shoulders in are essential steps.

Count carefully to five, then let out a breath as you draw back. This position is great because it connects your neck with the forward, natural motion of your upright spine. Actually, there are lots of benefits to taking this position. It lengthens the spine, shoulders, and hamstrings.

3. Cross Body Stretch

This position, a classic stretch, is great for calming the shoulders, especially when yoga breathing methods are employed. Due to tension in your deltoids and triceps, your shoulders and trapezius may clench together. This pose can ease the tension throughout your entire body.

As usual, sit up straight in a comfortable posture before slowly stretching your shoulder by pulling your arm across your body. Move to the other shoulder after releasing the stretch after at least three breaths (both breathing and exhaling).


exercise for shoulder pain
exercise for shoulder pain


4. Warrior 2 Pose/Virabhadrasana

While standing still, bring one foot back and one forward in a slightly angled V configuration (align the heel of your back foot with your front foot). Then, gently bend that knee and lean in the direction of your front foot to extend your rear foot. While doing this, slowly widen your wingspan, pointing one hand at your front foot and the other at your back. After 30 seconds in the position, flip.

5. Marjariasana

Your neck and shoulder muscles will be stretched in this position. Additionally, this position encourages deep, leisurely breathing while opening the chest and strengthening the abdominal muscles.

With your head inclined forward and your back arched in the “cow pose,” slowly curve your shoulders forward and lower your chin until it nearly touches your chest (cat position). Alternate between taking breaths in and out for at least eight cycles.


Mind The Pain!

Pain in your neck and shoulders is typically caused by soft tissue injuries to your upper body. Some of the most frequent reasons of the issue include whiplash, inflammation, physical stress in a specific location, emotional stress that produces stiffness, arthritis, or prolonged inactivity.

Mild discomfort can be managed with lifestyle adjustments, but severe pain should always be evaluated by a doctor.

Rest, hot and cold compresses, elevation, and muscle relaxation are all included in this.

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