Tightness in the neck and shoulders can often result in pain in these areas. For many people, lifestyle is the main contributing factor, such as working at a desk for long periods, engaging in laborious work over the long term, or maintaining unhealthy postures.
Another one is the psychological factor when one is often under stress, tension, anxiety and depression. These negative emotions are said to store tension around our neck and shoulders as well.
Managing neck and shoulder pain is simpler than it may seem. All it takes is 15-20 minutes of mindful stretching and breathing exercises each day. By peeling away the layers of tension in our muscles, we can return to a peaceful state. This straightforward routine can be easily incorporated into daily life.
About This Yoga Sequence
Level: Beginner to Intermediate
Sessions per week: 2-3 times per week
Time of day: Anytime during the day for relaxation, with the best times being in the afternoon or evening.
Types of exercises: Pain Management, Beginner Yoga, Simple Stretching
Tools needed: One yoga strap or towel, one yoga block or thick book.
Note that your safety is our priority. If you have a long-term illness, stress, or uncertain conditions, please consult a doctor or professional before attempting to any practices.
YouTube Practice on Neck and Shoulder Stretch
Four Yoga Poses for Neck and Shoulder Stretch to Relieve Pain
The following introduces the benefits of four yoga stretches, including Cat-Cow Pose, Cow Face Pose, Side Neck Stretch, and Puppy Pose. These poses can help relieve shoulder and neck pain caused by muscle tightness. Practice the pose on our YouTube video for neck and shoulder stretch.
Pose 1: Cat-Cow Pose (Viralasana) | Benefits for Spinal Health
Cat Cow (Viralasana) is a typical pose for most practice. It’s a foundational yet powerful yoga pose for spinal health. The movement in the pose opens the space between each vertebral joint, promoting greater mobility of the spine from the neck to the lower back. The movement also stretches the muscles around the spine. Synchronise the movement with the rhythm of the breath to promote deeper concentration and relaxation of the mind and body.
Pose 2: Cow Face Pose (Gomukhasana) | Benefits for Shoulders and Deltoid Muscles
This sequence focuses on the upper body. Cow Face Pose (Gomukhasana) is an excellent yoga pose for dynamically stretching the muscles around the shoulders, especially effective in releasing tension in the deltoid muscles. If you spend much time working at your desk, consider incorporating this beneficial pose into your daily routine.
Pose 3: Side Neck Stretch | Benefits for Neck
Our necks are designed to move in a wide range of motion, from front to back, left to right, and rotation. Side neck stretching is simple and does not have many alignment restrictions. Consider adding this pose to your office yoga routine.
Pose 4: Puppy Pose (Uttana Shishosana) | Benefits for Spine and Shoulders
Puppy Pose helps to fully extend the spine and stretch the shoulders. Regular practice can help restore a healthy spinal curve and open the chest, countering the effects of hunching. It also stretches and opens the shoulders, which benefits those with tight shoulders.
Conclusion
Incorporating a regular yoga practice into your routine can significantly help alleviate neck and shoulder pain caused by muscle tightness, stress, and poor posture. By dedicating just 15-20 minutes each day to mindful stretching and breathing exercises, you can gradually release tension and return to a state of peace and relaxation.
With dedication and consistency, you can take control of your pain management and work towards a healthier, more comfortable lifestyle. Keep up the practice.
