Whether you work at a desk or stand on your feet all day, you likely suffer from stiff neck and shoulder pain from time to time. These yoga asana poses will help you recover from stiff neck and shoulder pain
The following poses are good for a stiff neck:
- Cat-cow pose
- Standing forward fold
- Seated forward fold
Practicing asanas daily can help you manage neck and shoulder pain. If you have a major injury, consult your physician before trying any of these asanas.
Neck Pain
Neck pain can be a serious detriment to your daily activities. It is typically caused by poor posture or bad sleeping position. Neck pain may also be caused by neck sprain or pinched nerves.
Cat-Cow Pose
Cat-cow pose is a great way to alleviate neck pain because of the slow, controlled movements.
Begin on all fours with your hands directly under your shoulders. Keep your pelvis neutral with your hips above your knees and your back in a neutral position. Take a deep breath inward while curving your spine toward the ceiling, similar to a cat. Tuck your chin inward toward your belly, alleviating the pressure on your neck.
Exhale as you lower your belly toward the ground like a cow. As you exhale, lift your head toward the light, raising your head slightly toward your bottom without creasing your neck. Keep your jaw relaxed and feel your throat elongate.
Repeat the pose several times before returning to a neutral position. You can end this sequence by performing child’s pose.
Standing Forward Fold
Standing forward fold is the perfect inversion for alleviating neck and shoulder pain because of the way it relieves pressure on the neck.
Start in a standing position, then slowly raise your hands above your head. Exhale and lower your body slowly, bending your knees until your hands reach the ground. Hold the stretch for several seconds, inhaling and exhaling with your hands on the ground, and allow the tension of your shoulders to melt onto the ground.
Gradually return to a standing position, rising one vertebra at a time until you finally return to a standing position. Maintain good posture, keeping your shoulders back and away from your ears.
Shoulder Pain
One of the most common causes of shoulder pain is damaged cartilage and tendon irritation. Shoulder pain can be alleviated by various asanas, like a seated forward bend.
Seated Forward Bend
Seated forward bend is a good way to reduce shoulder pain. Use props for assistance, or bend your knees gently if you cannot reach your heels.
Begin in a seated pose with your legs extended in front of you. Press your sits bones into the ground and lengthen your spine as you inhale.
Take a deep breath and exhale as you lean forward, bending your knees as needed until you can cup your toes with your hands. Lengthen your torso with every inhale, then fold deeper with every exhale, keeping your neck in line with your spine.
