Yoga for neck pain: Try these 7 stretching exercises for just 5 minutes per day to relieve it

Do you suffer from neck pain that persists day after day? We’ve got an amazing solution that combines yoga and meditation! We’re introducing you to a special yoga flow curated by a trainer for International Yoga Day in 2023. Get ready to say goodbye to discomfort and embrace a life free of pain! These yoga poses for neck pain relievers will help you to relax and rejuvenate your neck.

It can be frustrating to deal with neck pain that persists. Regular yoga practice can help relieve neck pain and ease the nagging discomfort. You can target the neck muscles and joints by focusing on gentle movements. This will promote relaxation, increased flexibility and reduced pain. Let’s go through a yoga sequence designed to relieve neck and shoulder pain.

These yoga stretches can help you get rid of neck pain. Image courtesy of Adobe Stock

Yoga for neck pain relief

Swati Kain, a certified yoga trainer, shares a yoga flow that includes 7 stretches to relieve neck and shoulder pain.

1. Neck Stretches

Start by sitting or standing straight with your spine aligned. Slowly tilt your head to the left, bringing your right shoulder closer to your right ear. You should feel a gentle stretching along the left side your neck. Hold this position for 10 to 15 seconds and then repeat on the other side. Perform this stretch on each side 2-3 times.

Try these 5 super simple stretches to help reduce neck pain.

2. Active Hands Behind the head

Assume a relaxed sitting position. Ensure that your spine is straight and aligned. Place your hands behind your head and interlace your fingers. As you push your head backward, apply gentle pressure to your hands. Hold for 10 second, feeling the stretch on the front of your head. Repeat 2-3 times.

3. Stretch from the chin to the shoulder

Slowly lower your right ear towards your right shoulder. Bring your chin to your shoulder. Feel the tension and gentle elongation along the left side your neck. Repeat on the other side. Perform this stretch on each side 2-3 times.

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4. Elbow Rotations

Stand with your arms relaxed at your sides and your feet hip-width distance apart. Fold your elbows gently, allowing your fingertips and shoulders to touch. While keeping your elbows bent and rotating your arms in small circles, keep your elbows bent. After 10 rotations in one direction, reverse it. Perform 2-3 rotations in each of the directions.

5. Shoulder Shrugs

Stand with your legs hip-width apart, and your arms relaxed by your side. As you exhale, inhale deeply and lift your shoulders towards your ears. Hold for a moment, and then exhale while releasing your shoulders. Repeat this movement 10-12 times, focusing on relaxation.

6. Gomukhasana is also known as the Cow Face Pose.

To do the cat cow pose, sit on the floor and extend your legs in front of yourself. Cross your right leg across your left and stack your knees. If possible, bring the heel of your right foot to the outside edge of your left hip. Lift your left arm and bend it upwards, bringing your hand between your shoulder blades. Extend your left arm behind you, aiming to clasp or interlace your right hand. Hold for 30 seconds while breathing deeply. Then switch sides.

Watch Swati Kain’s video on neck pain relief only at Health Shots!

7. Balasana is a child’s pose.

Start on all fours with your knees hip width apart and your toes in contact. Spread your legs wider to allow your torso fit comfortably between your thighs. Stretch your arms out, allowing them full extension, while simultaneously lowering the forehead to rest on the mat. Focus on deep, relaxed breathing while remaining in this position for 1 to 2 minutes.

You can finally say goodbye to neck pain by incorporating these poses into your daily routine!