12 Best Yoga Poses For Neck and Shoulder Pain You Must Try!

Introduction

Before we go through yoga poses for neck and shoulder pain we must know the reason for this problem so we can resolve the root cause of this issue. In today’s world neck and shoulder pain is common due to many reasons like sitting for long hours at the desk in the wrong posture and some people go the gym and overusing their muscles this also leads to neck and shoulder pain.

Reasons for Neck and Shoulder Pain

There are numerous causes of neck and shoulder pain, including:

Bad Posture

Slouching or sitting for extended periods in a hunched position can put stress on the neck and shoulder muscles.

Overuse of Muscles

Pain and discomfort can result from repetitive motions or activities that demand too much of the muscles in the shoulder and neck.

Injury

Pain and discomfort in the neck and shoulder region can result from accidents or injuries.

Pinched Nerves

Pain and numbness in the affected area might be brought on by a pinched nerve in the neck or shoulder.

Arthritis

Osteoarthritis or rheumatoid arthritis can swell and hurt the joints in the neck and shoulder.

Herniated Disc

Pain in the neck and shoulder region can result from a herniated disc in the cervical spine.

Stress

Emotional stress can tighten the muscles in the shoulders and neck, resulting in pain.

If you experience neck and shoulder pain there must be a reason for one of the above which is mentioned above.

You May Also Like To Read: Why Are Arm Circles Considered a Dangerous Stretching Exercise?

12 Best Yoga Poses For Neck and Shoulder Pain

Here is a list of yoga poses that will greatly beneficial for neck and shoulder pain:

Downward Facing Dog

Start on your hands and knees in the downward-facing dog position, with your hands shoulder-width apart and your knees hip-width apart. Lift your hips up and back while straightening your arms and legs. Firmly press your hands and fingers into the ground.

Cat and Cow Stretch

Begin by bending at the hips and starting on your hands and knees with your hands shoulder-width apart. Take a deep breath in and arch your back, elevating your tailbone and aiming your head upward (Cow Pose). When you exhale, curve your spine and lower your head and tailbone to the ground (Cat Pose).

Seated Forward Fold

Legs straight in front of you while seated in a forward fold position. Take a deep breath and raise your arms to the sky. After exhaling, bend forward from the hips and reach your toes. A few breaths later, release the stance after holding it.

Thread the Needle

Begin by getting on your knees. Put your right shoulder and cheek on the ground and extend your right arm underneath your left arm. After a few breaths, hold the position and then exchange sides.

You May Also Like To Read: Yoga: Unleash Your Ultimate Inner Strength in 2023

Eagle Pose

Stand in the eagle pose with your feet hip-width apart. Cross your right leg over your left thigh by raising it. Bend your left knee and wrap your right foot around your left calf. Cross your left arm over your right arm while bending your elbows out in front of you.

Shoulder Stretch

Place your feet hip-width apart while standing. Holding your right arm with your left hand, cross it over your chest. After a few breaths, hold the position and then exchange sides.

Child’s Pose

Start in the child’s pose by bending at the knees. Stretching your torso towards the ground while leaning back on your heels and reaching your arms forward. Hold the position for a few breaths while placing your forehead on the ground.

Bridge Pose

In this position, your feet should be flat on the floor and your knees should be bent. While you press your feet and arms into the ground, raise your hips up towards the ceiling. A few breaths later, release the stance after holding it.

Fish Pose

The fish pose entails lying on your back with your arms by your sides and your legs straight. With your back arched and weight resting on your elbows, raise your chest upwards towards the ceiling. A few breaths later, release the stance after holding it.

Cobra Pose

Place your palms flat on the floor close to your shoulders while lying on your stomach. Taking a deep breath, raise your head, chest, and arms straight up towards the ceiling. A few breaths later, release the stance after holding it.

Half Camel Pose

Kneel on the ground with your legs hip-width apart in the half-camel pose (K). With your back arched and your eyes directed upwards, extend your right hand towards your right heel. After a few breaths, hold the position and then exchange sides.

Half Lord of the Fishes Pose

Place your feet flat on the ground and extend your legs in front of you. Put your right foot on the outside of your left leg while bending your right knee. Put your left elbow on the outside of your right knee and your right hand behind your back as you twist your torso to the right. After a few breaths, hold the position and then exchange sides.

TIP: Remember to breathe deeply and move slowly and mindfully through each pose.

You May Also Like To Read: How To Relieve Upper Back Pain From Coughing: 7 Pro Tips To Follow

FAQS:

Conclusion

Finally, doing yoga regularly can help to reduce neck and shoulder pain and improve general health and well-being. The 12 yoga poses described are made to help you relax and relieve pain and stress by gently stretching and strengthening the muscles in your upper body. It’s crucial to pay attention to your body and to avoid any poses that make you uncomfortable or in pain.

Video Credits:

Yoga With Adriene

Complete Pilates