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Pain Management

Shoulder and Neck Pain: Top 6 Yoga Poses

Shoulder and neck pain can be a huge discomfort for many people. It can be caused by injuries, poor posture, or even chronic sleeping positions. If you’re looking for a natural way to alleviate this pain, yoga can be an excellent solution. In this article, we will discuss the top six yoga poses that can help alleviate shoulder and neck pain, as well as some important recommendations from healthcare professionals.

1. Cat-Cow Pose

The Cat-Cow Pose is a gentle flow between two poses that help to warm up and stretch the spine, shoulders, and neck. It encourages better posture by lengthening the back and neck muscles. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale and arch your back, lifting your chest and tailbone up towards the sky (Cow Pose). Exhale and round your spine, tucking your chin to your chest and tailbone under (Cat Pose). Repeat this flow for several breaths.

2. Eagle Pose

Eagle Pose is a great posture for relieving neck and shoulder tension. It improves shoulder flexibility and is excellent for stretching and strengthening the upper back. To do this pose, begin in a standing position with your feet hip-width apart. Bend your knees slightly and lift your right leg over your left thigh, hooking your foot on your left calf. Bring your arms in front of you, bend your elbows, and cross your left arm over your right, clasping your hands together. Hold the pose for several breaths and repeat on the opposite side.

3. Thread the Needle

This pose is particularly helpful for people who experience shoulder pain because it releases tension in the upper back and shoulders. To perform Thread the Needle, begin on your hands and knees. Slide your right arm under your left arm, lowering your right shoulder and the side of your head to the ground. Hold the pose for several breaths and switch sides.

4. Child’s Pose

The Child’s Pose is a restorative posture that can be particularly beneficial for those experiencing neck pain. It gently stretches the neck muscles and encourages relaxation. Kneel on your mat, touch your big toes together, and sit back on your heels. Separate your knees slightly wider than hip-width apart and fold forward, resting your forehead on the ground. Extend your arms out in front of you or by your sides, allowing your shoulders to relax completely.

5. Seated Neck Release

This pose specifically targets the neck and shoulders, allowing you to release tension in those areas. Sit comfortably, either on the ground or in a chair. Gently tilt your right ear towards your right shoulder, feeling the stretch on the left side of your neck. Hold for several breaths and switch sides. Additionally, knowing whether cracking your neck can cause arthritis can help make sure you are doing these poses safely and effectively.

6. Supported Fish Pose

The supported Fish Pose stretches the front of the neck and shoulders, releasing tension and tightness. Using a yoga block or rolled-up blanket, place it widthwise along your upper back. Lie down on the support with your shoulder blades touching the edge of the prop and allow your head to relax back without support. Remain in this pose for 3-5 minutes, adjusting the height of the prop as needed.

To Wrap Up

These are just a few of the many poses that can help ease shoulder and neck pain. It is important to remember that yoga should always be done with caution and in consultation with your healthcare provider. If you experience any sharp or prolonged pain while doing these poses, stop immediately and contact a doctor. A qualified healthcare professional for neck pain in Chicago can help you find the best course of treatment for your situation. So if you’re experiencing neck or shoulder pain, don’t be afraid to seek help, and yoga is a great way to start!


Daniel Donn