Yoga poses to relieve neck and shoulder pain

By TNT Bureau

Jan 20, 2017: When we are under stress, we usually experience neck and shoulder pain. And it is really miserable to attend to your daily chores in such discomfort. But, there are certain easy stretches that can really relieve you from this discomfort. These simple yoga poses will definitely relieve you from the neck and shoulder pain, which you may have got it due to the wrong way you slept, or you have overdone your exercise or may be because of stress.

Arm across chest pose

Sit on a chair or on the floor with your spine straight, neck elongated, and shoulders relaxed. Put the right arm out so that it is at shoulder height and bring it across the chest toward the left side of your body. Look over your right shoulder. Hold for about 10 breaths and switch sides. This will stretch the neck and back of the shoulders.

Eagle arms pose

Stand or sit with your spine straight, and your neck elongated. Put both arms at shoulder level. Bend the right arm towards the head and sweep the left arm under the right. Wrap the left arm around the right one—both palms should touch each other. Lower your shoulders away from your ears, pull the hands away from the face, and look over the left shoulder. This pose stretches the muscles in your arms, shoulders, upper back, and neck. Hold the pose for 5-10 breaths, and switch sides.

Ear to shoulder/neck rolls

Sit on the floor or on a chair with spine straight and shoulders relaxed. Draw your chin toward your chest and roll your right ear toward your right shoulder while you roll your head. Put the fingertips of your left hand on top of the left shoulder and your right fingertips on the left ear. The pressure you put on each of the two touch points determines how deep the stretch is. This stretch works on the neck and shoulder muscles. Hold for five breaths, and switch sides. Also roll your head side to side for five breaths.

Shoulder rolls

Stand or sit with spine straight. Place fingertips on top of your shoulders. Pull your elbows toward each other in the front of the body to stretch out the shoulder blades and upper back. Pull them up to stretch the triceps. Fan them to the side to stretch out the chest and front of the shoulders. Pull them towards each other in the back of the body for a deep shoulder and chest stretch. Hold each pose for several breaths.

Cat/cow stretch

Be on all fours. Begin in a tabletop position, with your wrists aligned with your shoulders and knees aligned with your hips. Inhale, arch your back and look towards the ceiling (this is the cow pose). Now exhale, tuck your chin into your chest, pull your tailbone under, and round your back and shoulders (this is the cat pose). The pose stretches the neck, chest, shoulders, spinal column, and lower back. Switch between the two for 8-10 breaths.

Post a comment