These days, most people have experienced neck pain at some point in their lives. This can be due to a number of reasons. Most commonly its due to bad posture, such as looking down at their phones or computers for long periods of time. In this article of yoga for neck pain we will go into this more.
It can also be due to office jobs, sitting most of the day with bad posture. This can also be due to bad sleep postures. Also worst of all it can be due to strain or injury from an accident or sport related injury. Being in these bad positions for too long can cause muscle strain and can be the cause of the pain, tension or stress you’re feeling in your neck.
Luckily for anyone who is interested or enjoys yoga, there are some yoga poses you can do. In this article I will share with you the benefits of yoga for neck pain. Yoga is a great way to relieve neck pain and can be very safe as long as it’s done correctly. Doing yoga for at least a few weeks can provide you pain relief and improve your body’s movement.
Any tension you feel in your neck can be reduced by yoga to release that tension. Doing yoga for neck pain most likely will be very beneficial. If you feel any serious pain at any time while doing yoga for neck pain I suggest consulting with your doctor immediately and hold off from doing yoga for neck pain issues. Your doctor will work with your situation to figure out the best way to help you and your doctors advice should be taken over anything you find online. Once your neck has gotten better you can start doing yoga for neck pain and to prevent future neck pain or issues.
Yoga for Neck Pain and Tension! 5 Stretches
Let’s get started doing some of these yoga for neck pain and tension stretches. Like I said before, if while doing these yoga for neck pain stretches you feel any serious pain, speak to a doctor before trying to go any further in doing any of these yoga for neck pain stretches.
Ear to Shoulder
For this yoga for neck pain stretch, sit up straight and keep your body nice and tall. Roll your shoulders back and keep them like that. Now gently and slowly let your right ear drop towards your right shoulder. Make sure the bottom of your chin stays pointing to the floor. With your left hand pointing towards the floor, try to stretch your arm further away from your body. Then use your right hand to pull your left ear further away from your shoulder, towards the right side. Make sure your body stays lifted up and straight, keep good posture. You should feel the stretch in the side of your neck. Don’t push your neck down at any point.
Hold this for 10 seconds.
Now roll your chin down so you’re looking at your right shoulder or right armpit. This will stretch more to the back side of your neck. Now tilt your chin up so you feel the stretch in the front of your neck. Hold this for 10 seconds.
Relax for a minute, then start doing this exact same thing, but for the opposite side, do it all the opposite way. Take your time and don’t rush this. Remember to breathe slowly and stay relaxed for best results.
Now come back to the starting center position and relax. If you feel any pain during this yoga for neck pain stretch, stop and call your doctor. If you feel fine, we can move on to the next yoga for neck pain stretch.
For this yoga for neck pain stretch, interlace your fingers behind your back. Now try to bring both hands and your knuckles as far onto your right hip as you possibly can. Now push your left shoulder back and down. Then slowly turn and look over your right shoulder. You should feel a deep stretch, relax and breathe while holding this. Hold this for 10 to 20 seconds, then face forward.
Now let’s switch sides.
Bring your knuckles over towards your left hip as far as you can, then push your right shoulder back and down. Now turn to look over your left shoulder as far as you can. Take deep and slow breaths while holding this for 10 to 20 seconds. Then slowly face forward.
This is a great and simple stretch you can easily do anywhere. It can quickly reduce any pain, tension or stress you’re feeling in your neck. Make sure to do this slowly and don’t push yourself too hard when trying to do this stretch. If you feel pain at any point, please consult with your doctor right away.
If you feel fine, let’s move onto the next yoga for neck pain stretch.
Standing forward fold bend pose
This next yoga neck pain strength will help relieve any compression you are feeling in your neck. Try to bring your feet a bit further than shoulder width apart. Bend forward. Keep your knees generously bent. Let yourself fully dangle forward. Your upper torso, head and arms should be hanging forward all the way down. The emphasis of this should be on your neck, so let your head be very heavy. Just relax in this position for a few seconds, then slowly start turning your head left and right, as if you were saying “No” with your head. Breathe deeply in and out while doing this. Hold this position for 10 to 20 seconds.
If you’re still feeling fine and have no pain, you can intensify this pose and stretch. Interlace your fingers together and place it on your upper neck area. Now bring your elbows in and close together can you can get them and then try to push both of your elbows downwards so you can add some extra weight and traction for your neck. If this feels like too much, just go back to bringing your arms back down. Hold this position for 10 to 20 seconds.
Make sure you breathe in deeply, then out and relax.
Once finished, just take a seat and relax. This is a simple yoga for neck pain pose and stretch you can do to relieve the neck pain you’re feeling. If you feel any sort of serious pain during this yoga for neck pain pose and stretch, please consult with your doctor right away to find out more about your specific situation and help you resolve it.
Wall Chest and Shoulder Opener
Sometimes your pain can be coming from areas other than your neck. Most commonly it can be coming from your shoulder area. Usually tightness in the shoulders and even sometimes the chest can cause pain, stress and tension in the neck area. The body is very interconnected and if you release tension in one area, it can help multiple other areas too. This is why doing yoga for neck pain stretches or poses can help you alleviate pain in multiple areas. This particular yoga for neck pain stress will loosen your shoulders and chest to help relieve pain in the neck.
For this yoga for neck pain stretch, you will stand tall with good posture and neutral head position. Face a wall and stand one foot away from that wall. Stand tall and make sure your shoulders are above your hips. Keep your feet shoulder width apart. Bend your knees very slightly. Brace your core gently to help support your spine.
Now place your right hand on the wall and keep it in line with your shoulder. Point your fingers toward the right. Maintaining your straight posture and neutral spine, begin to turn your torso away from the wall while keeping your hand on that wall. Walk your feet towards the left as far as you can without pain. Deep breathes and do this for 5 to 10 deep breaths.
Now do the same thing for the opposite side with your left hand on the wall and walking towards the right side, be sure to do this slowly and take slow deep breaths, do not try to push yourself in this stretch. Just try to feel the body stretches and relax.
If you feel any pain during these stretches be sure to stop the yoga for neck pain stretches and immediately contact your doctor. If you feel fine then let’s go to the last yoga for neck pain stretch.
Supported Fish Pose
Most people these days are hunched over looking at a computer or phone all day. This position is horrible posture and can lead to many injuries and pains in the body, including the neck. This next yoga for neck pain exercise specifically counteracts that bad hunched over position which can lead to many neck issues and pains. Usually your neck, chest and shoulders are hunched inwards. Opening up the chest and shoulders and moving your neck in an opposite direction can have amazing benefits and improve the symptoms you’re feeling in your neck currently.
For this yoga for neck pain pose and stretch, you will lay your back flat over a block, a rolled up yoga mat, a pillow, a rolled up blanket, stack of books or even a yoga wheel. Place whatever item you choose on the lower part of your shoulder blades and just lay on it. Your chest should now be expanded upwards towards the sky in a supported backend.
Open your arms wide and make a T-Shape or you can even reach your arms up over your head. I suggest doing the T-Shape first and holding this position for about 30 seconds while breathing deeply and slowly and staying relaxed. Then you can reach your arms up over your head for a stretch in a different area of your pectoral muscles. Breathe in deeply and slowly and hold this position for 30 seconds.
For each of these exercises make sure you relax your body weight completely into the object you’re reclined over and let your muscles relax, just let your body go. Breathe deep and slow and just relax.
If at any point you feel pain in your body, especially in your neck, stop the exercise and consult with your doctor for more information and follow what your doctor says. Your doctor is your best bet at healing your situation, they can help you figure out your specific situation and help provide you with multiple ways to solve the situation you’re in. Once you are healed you can come back and do these yoga for neck pain poses and stretches slowly to help keep yourself healthy. These yoga for neck pain stretches and poses will also help prevent future injuries too.
These yoga for neck pain stretches were chosen because they are not only simple, but light and effective. These yoga for neck pain stretches will greatly help relieve some of the pain, stress and tension you’re feeling in your neck. They are very safe as long as they’re done with correct form, which is why I went into detail to explain how to correctly do them, so that you can avoid further injury or pain in your neck or any area.
I suggest doing these yoga for neck pain stretches at least 3 times a week and try them a few times per day if possible for best results. After 1 to 3 weeks you should begin to notice your neck pain or tension going away and the stress from your neck fading away.
Like I mentioned multiple times, if you feel any pain in your neck, consult with your doctor first for the best advice on your specific situation and how to treat it for the best and the safest results. Once you’re healed you can try these yoga for neck pain and tension stretches again to help you further. These will help prevent future injuries and keep your body in good and healthy shape.
For more neck stretches you can check out more of our articles below!