Yoga for neck and shoulder pain: 4 best poses to try in winter

Stress can cause neck and shoulder pain, but cold weather is also a factor. When it gets cold, muscles tense up, blood flow decreases, and stiffness occurs. Poor posture makes this worse. Fortunately, yoga for neck and shoulder pain stretches the spine and loosens the muscles, improving movement and correcting posture. Neck and shoulder pain can be caused by a variety of factors, including cold weather, sitting for long periods of time, poor joint health, poor sleeping position, and insufficient pillow support. Performing certain yoga poses improves your posture, increases flexibility, and strengthens your body.

What yoga poses relieve neck and shoulder pain?

Healthshot reached out to Himalayan yoga and spiritual guru Siddha Akshar to find out the best yoga poses to relieve neck and shoulder tension.

1. Cat and Cow Pose (Marjariasana)

This basic yoga pose helps relieve tension in your neck and shoulders. Moving between these two positions strengthens your spine and relieves tension in your upper back, a common cause of neck pain.

manner:

1. Start in a tabletop position, with your hands directly under your shoulders and your knees under your hips.
2. Inhale, arch your back and lower your belly toward the mat, lifting your head and tailbone up (Cat Pose).
3. As you exhale, round your back, tuck your chin toward your chest, and draw your belly button toward your spine (cow pose).
4. Repeat this flow 5 to 10 times, moving in time with your breathing to create a soothing effect.

Why it works: Cat and cow movements help the spine by increasing flexibility and relieving tension. An open mid-back allows for better body alignment and reduces strain on your neck. This gentle stretch and strengthening improves blood flow, warms the spine, and relaxes tight areas.

2. Cobra Post (accepted)

If you want to open up your chest and relieve tension in your shoulders, try cobra pose. This pose strengthens your back and stretches your chest and shoulders.

manner:

1. Lie on your stomach and stretch your legs behind you. Place your hands under your shoulders and bring your elbows close to your body.
2. As you inhale, use your back muscles to slowly lift your chest off the ground, without pushing too hard with your hands.
3. Keep your shoulders down and away from your ears. Hold for a few breaths, then release back down.

Why it works: Cobra pose can help improve your posture, especially if you spend long hours at your desk. Opens your chest and shoulders. By strengthening your back and adjusting your body properly, you may find that stress on your neck is reduced. This pose is a great way to start your day or take a break during work.

3. Movement of the neck (griva sanchalana)

The neck is often overlooked in yoga routines, but simple neck movements can help reduce pain and stiffness. This exercise promotes mobility and relieves tension that can cause headaches and shoulder discomfort.

manner:

1. Sit cross-legged or comfortably in a chair with your back straight.
2. Inhale deeply and as you exhale, slowly lower your right ear to your right shoulder.
3. Hold for a few breaths, then return to the center and repeat on the other side.
4. Gently rotate your neck first clockwise and then counterclockwise for a comprehensive stretch.

Why it works: Griva Sancharana increases the flexibility of the neck and reduces the tension that spreads to the shoulders. Gentle movements increase blood flow and stimulate muscles to relieve neck pain. Adding this warm-up will be very helpful before cycling or running in cold weather.

4. Shoulder roll

Shoulder rolls are a simple and effective exercise. It helps relieve shoulder tension and stress that builds up during the day. You can run it anytime, making it a quick solution perfect for busy schedules.

manner:

1. Keep your back straight and stand or sit comfortably.
2. Take a deep breath and raise your shoulders toward your ears.
3. As you exhale, move your shoulders back and forth in a circular motion.
4. Repeat this for about 5 to 10 yen and change the direction.

Why it works: Shoulder rolls relieve stiffness, improve shoulder joint flexibility, and improve posture while relieving neck tension. This simple movement can also help clear your mind and reconnect with your body during your busy day.