7 Yoga Moves to Ease Shoulder and Neck Pain

There is nothing worse than starting off your morning with shoulder and neck pain. Here are some amazingly simple Yoga poses to help relieve this upper-body pain. If you are one of those people who sit most of the day for work, you may find that this body position can become a real pain in the neck and shoulders. It is important to remember that when you experience pain in the shoulders or neck, you don’t always have to medicate for pain relief.

Keeping hydrated is crucial for releasing shoulder and neck tension, as well as reducing stress at work or home. If you are unable to attend regular massages or other bodywork, such as acupressure or reflexology, you can reduce dull, aching pain in the neck and shoulders by completing some or all of the following yoga poses several times throughout the day.

Reverse Plank Pose, otherwise known as Upward Facing Plank, is a great yoga posture to practice regularly if you suffer from shoulder and neck pain.

Begin in a regular seated pose with your legs extended out in front of you. Your hands are flat on the floor, touching the ground beside your hips. On your next exhale, start to support your upper body with your hands and begin to lift your torso and hips off the floor.

Keep your breathing smooth and your shoulders strong, dropped away from the ears.

Align the spine as you gently release your neck to gaze behind you. Your hovering body will be supported with your feet and hands.

To release neck tension instantly, start by moving into a simple child’s pose with your arms above your head.

Spend a few minutes relaxing in this pose.

Release the neck forward and drop the shoulders to the sides of your body.

With the next exhale, cross your right arm over towards your left and place your right hand on top of your left hand. Breathe deeply into your right side as it lengthens.

Release any tension in the neck and shoulders by rolling your shoulders back and down. Lengthen the neck with each breath.

Release this pose and repeat on the left side.

The Ragdoll pose is amazing for anyone to practice throughout the day. This pose is great for loosening any discomfort around the neck.

Simply bend forward and rest your torso on your thighs. You can keep your knees slightly bent. Let your arms dangle in front of you, along with your neck.

Grab the opposite elbow with the opposite hand.

Close your eyes and breathe deeply while imagining your neck lengthening closer to the floor and your shoulders opening away from your spine.

You can gently rotate your head from side to side for a greater release of tension.

This is one of the best yoga poses for people with shoulder and neck discomfort. This pose has numerous variations. Depending on the severity of your neck or shoulder issues, you may want to try the simplified modifications before progressing to the advanced versions of the pose.

The Swaying Palm Tree Pose is a gentle way to loosen up the thoracic spine.

From Mountain Pose, interlace your fingers and raise your arms above your head. Your palms can face the sky or the ground,depending on your preference and shoulder mobility.

With your arms above your head, breathe deeply as you lean to one side.

Lower your shoulders away from your ears and lengthen your neck.

Maintain your core muscles’ strength during this pose to enhance stability.

You do not need Yoga Blocks or a Yoga Bolster to achieve the Supported Fish Pose. Alternatively, you can use a rolled-up yoga mat and blanket for support.

Place the rolled yoga mat with the blanket on the floor and sit just below one of the ends.

Lie back as your spine follows the length of the rolled mat. You can place a pillow under your head or gently lower your head to the floor for greater neck release.

Drop your arms to the side and relax in this pose for several minutes.

You can make any necessary adjustments to this pose to achieve ultimate pain relief.

If you are familiar with bridge pose, adding clasped hands as a modification may be just what you need for an extra shoulder release.

While lying on your back, bend your knees and place your heels directly under your knees.

Begin to raise your hips towards the sky as you rotate the shoulders under your body. Let your hands clasp behind your back and stretch your arms towards your feet as you continue to gently raise your chest towards your chin.

Breathe deeply and release the pose when needed.

All of these Yoga moves are wonderful to practice during times of neck and shoulder pain. With regular neck-lengthening stretches and shoulder-releasing movements, your upper body discomfort will be a thing of the past.