Yoga Poses To Help Neck And Shoulder Pain

yoga poses for neck and shoulder pain

Yoga Poses To Help Neck and Shoulder Pain.?


Yoga poses to help neck and shoulder pain – private yoga in Wimbledon, Southfields, Putney, Wandsworth and Fulham.


Many of us spend hours sitting in front of our computers and hunched over our mobile phones and tablets, and these repetitive movement patterns can cause neck and shoulder strain. ?Learning to move in ways that realign our posture helps release that tension and promotes more functional movement patterns.


For pain relief at any time, here are some yoga poses that will free up all of the areas surrounding your neck and shoulders, and let you feel more open and less tense.



  • coordinate your breath with movement. ?The breath should be slow and deep to help you create and feel the movement in your spine.
  • be sure that poses serve you. ?The goal is to use these poses to gain a deeper understanding of what is going on in your body.



Here are the yoga poses to help with neck and shoulder pain:


1. Shoulder opener on yoga blocks.

Start kneeling. ?Place two blocks in front of you and place your elbows on the blocks.

Press your hands together in a prayer position, then release your head in between the blocks and reverse the prayer down your back. Keep your sitting bones resting on your heels.

Stay here for at least 10 deep breaths.


2. Cow Face Arms.

While kneeling, reach your right arm to the ceiling; bend your right elbow, and allow your right hand to fall between your shoulder blades.

Take your left hand to your right elbow and allow the weight of the hand to deepen the shoulder opening (no pushing!)

You can stay here for five deep breaths, leaning back slightly, or, if the clasp is easy for you, take your left arm down, bend the elbow, and reach your left hand up the centre of your back, taking hold of the right hand (you can use a yoga strap here).

Stay here for five deep breaths, leaning back slightly into your arms and taking care that the right arm isn’t putting any pressure on your neck.


3. Thread the needle.

From all fours, reach your right arm underneath your body, allowing your right shoulder and temple to release to the ground. Your left hand can stay where it is, or crawl a bit to the right over your head.

Breathe here for 10 deep breaths, and then repeat on the other side.


4. Shoulder opener at the wall.

Place your forearms on the wall parallel to one another below shoulder height, keeping your elbows shoulder-distance apart.

Take a few steps back from the wall and allow your head to relax down between your arms.

Breathe here for 5 deep breaths.


Finally, some useful fixes: stop looking down at your phone while you walk! ?This action causes your neck to overstretch in a position that is not natural, and leads to pain.

Think about rolling your shoulders down and together on your back any time you can. ?Good posture allows the neck to be in its ideal, least straining position.



We hope you benefit from these yoga poses to help neck and shoulder pain!

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We look forward to working with you.

Call us today on 07881 884 738 to arrange your yoga for neck and shoulder pain trial session.


 ? yoga poses to help neck and shoulder pain – private yoga classes in putney, wandworth, wimbledon, southfields, fulham.



Written by 

Magda is a YMCA qualified Hatha yoga teacher in SW London and provides private yoga lessons and yoga therapy to clients.

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