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.
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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. Maintain a comfortable posture while looking in the direction of your abdominal button. A few breaths later, release the stance after holding it.
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). Repeat a few times while matching your breathing to the motion.
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.
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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. After a few breaths, hold the position and then exchange sides.
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.
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.
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.
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.
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. These all yoga poses for neck and shoulder pain have numerous different health benefits.
TIP: Remember to breathe deeply and move slowly and mindfully through each pose.
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What is yin yoga for neck and shoulders?
A slow-paced form of yoga known as yin yoga calls for keeping passive positions for three to five minutes or longer. The emphasis of yin yoga for neck and shoulders is on poses that target the upper body, in particular the muscles in the neck and shoulders.
What is restorative yoga for neck and shoulders?
A gentle and soothing style of yoga known as restorative yoga for the neck and shoulder focuses on reducing tension and fostering relaxation in the muscles and tissues of the upper body. It entails maintaining moderate positions for extended periods of time while supporting the body using bolsters, blocks, and blankets.
What should I do if a pose causes pain or discomfort in my neck or shoulders?
If a pose causes pain or discomfort in your neck or shoulders, it’s important to listen to your body and back off from the pose. You can modify the pose by using props, taking a less intense variation, or simply skipping it altogether. It’s always better to err on the side of caution and avoid any pain or discomfort during your practice.
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. Also, taking regular breaks throughout the day and maintaining excellent posture will help avoid future neck and shoulder problems. For best results, aim to incorporate these postures into your routine at least a couple of times per week. Consistency is the key to a successful yoga practice.