Are you tired of a nagging neck pain day in and day out? Well, we’ve got a delightful solution for you that combines the power of yoga! Get ready to bid farewell to that discomfort and embrace a pain-free life as we introduce you to a yoga flow especially curated by a yoga trainer for International Yoga Day 2023. Say hello to relief, relaxation, and a rejuvenated neck with these yoga poses for neck pain relief.
Dealing with persistent neck pain can be frustrating and disruptive to daily life. Incorporating a regular yoga practice can offer relief and help alleviate that nagging discomfort. By focusing on gentle movements and stretches, you can effectively target the muscles and joints in your neck, promoting relaxation, increased flexibility, and reduced pain. Let’s take you through a yoga flow specifically designed to address neck pain and shoulder pain, providing you much-needed relief.
Yoga for neck pain relief
Here is a yoga flow comprising 7 stretches for neck and shoulder pain relief as shared by certified yoga trainer Swati Kain:
1. Neck Stretches
Begin by sitting or standing tall with your spine aligned. Slowly lean your head to the right, bringing your right ear closer to your right shoulder. You should feel a gentle stretch along the left side of your neck. Hold this position for 10-15 seconds, and then repeat the same movement on the left side. Perform this stretch 2-3 times on each side.
Also try: These 5 super simple stretches will help you combat neck pain with minimal effort
2. Active Hands Behind the Head
Assume a relaxed seated position, ensuring that your spine remains upright and aligned. Interlace your fingers and place your hands at the back of your head. Exert a gentle pressure with your hands as you press your head backward. Hold for 10 seconds, feeling the stretch in the front of your neck. Repeat 2-3 times.
3. Chin to Shoulder Stretch
Sit or stand tall and slowly drop your right ear toward your right shoulder, aiming to bring your chin as close to your shoulder as possible. Experience the gentle elongation and tension release along the left side of your neck. Hold for 10-15 seconds and repeat on the left side. Perform this stretch 2-3 times on each side.
4. Elbow Rotations
Stand with your feet hip-width apart and your arms relaxed by your sides. Gently fold your elbows, allowing your fingertips to meet and make contact with your shoulders. Keeping your elbows bent, gently rotate your arms forward in small circles. After 10 rotations, reverse the direction. Perform 2-3 sets of rotations in each direction.
5. Shoulder Shrugs
Stand with your feet hip-width apart and relax your arms by your sides. Inhale deeply, and as you exhale, lift your shoulders up towards your ears. Hold for a second, and then exhale as you release your shoulders back down. Repeat this movement for 10-12 repetitions, focusing on relaxation and releasing tension.
6. Gomukhasana (Cow Face Pose)
To do cat cow pose, take a seat on the ground, extending your legs forward in front of you. Cross your right leg over your left, stacking your knees on top of each other. If possible, bring your right heel to the outside of your left hip. Lift your left arm overhead and bend it, bringing your left hand between your shoulder blades. Extend your right arm towards the back, reaching behind your body, and aim to interlace or clasp your left hand. Hold for 30 seconds, breathing deeply, and then switch sides.
Watch Swati Kain’s video on yoga for neck pain relief only on Health Shots!
7. Balasana (Child’s Pose)
Begin on all fours, with your knees hip-width apart and your toes touching. Spread your knees wider, allowing your torso to fit comfortably between your thighs. Stretch your arms forward, allowing them to extend fully, while simultaneously lowering your forehead to rest gently on the mat. Stay in this position for 1-2 minutes, focusing on deep and relaxed breathing.
By incorporating these yoga poses into your routine, you’ll be well on your way to saying goodbye to that nagging neck pain!