Yoga Poses for Neck and Shoulder Pain

Yoga Poses for Neck and Shoulder Pain

Here are some great Yoga Poses for neck and shoulder pain, with our busy technological world, we spend far too much time on our iPhones and computers, even carrying heavy grocery bags, young children and we get our neck into an unnatural position. 

Upper back pain commonly stems from the tendency to slump in the spine and round the shoulders. Slumping causes the shoulder blades to slide away from the spine, chronically overstretching and weakening the muscles around them. Eventually these muscles harden into tough bands to protect themselves from this constant strain. 

Check out these Yoga exercises to help relieve the stress on your neck.

Open Chest Stretch

In this stretch the hands are clasped behind the body, and the arms are drawn away from the back to stretch the fronts of the shoulders.

Bend your elbows and interlace your fingers behind you, separating the palms of your hands. Keeping the elbows bent, lift and square your shoulders; then draw your shoulders back, moving your elbows toward each other so that your upper arms are parallel.

The proper action of squaring the shoulders, bending the elbows, and bringing the upper arms parallel will rotate the upper arms outward, opening the space between your upper chest and the fronts of your shoulder joints.

Standing Wall Stretch

The standing wall stretch can get into the tightest areas in the arm, shoulder, and chest. Stand next to a wall with your feet parallel and comfortably separated. Place the fingertips of one hand on the wall at shoulder height with your arm fully extended. Place your other hand on your hip.

 Cup your fingers so that only the fingertips touch the wall, and rotate your arm outward slightly so that your thumb points upward. Keep your shoulder aligned with your hand and begin to lift and open your chest with your breath, rolling your collarbones back.

This stretch reaches some of the deepest levels of tension in the arm and shoulder, and opens the flow of circulation to the entire area.

Upward Seated Plank (Purvottanasana)

This posture stretches the brachialis (inner arm muscles) as well as the chest. Sit on the floor with your knees bent and your feet a comfortable distance in front of you. Place your hands on the floor 12 to 16 inches behind you, wider than your hips and (ideally) with your fingers pointing forward. (If you feel wrist pain in this position, place a support such as a folded towel under the heels of your hands or turn your hands outward.) 

Bend your elbows slightly, and, as you exhale, soften your chest downward, bowing your head. As you inhale, draw your shoulders back, keeping your elbows bent and your upper arms parallel. Lift and open your upper chest, feeling the stretch just below the lines of your collarbones. Keep your hips on the floor.

For the best results it is very important to lengthen your short muscles in the inner arm and chest establishes better alignment in the shoulders and frees you of fatigue and painful spasms in your upper back.

Cat and Cow

This is a great exercise for neck and back pain A lot of tension can be built up in the shoulders and neck which is why breathing is essential for releasing tension from the body.)  

 The upper and lower trapezius, deltoid, rotator cuff muscles (suprispinatus, infraspinatus, subscapularis, and teres minor), and latissimus dorsi benefit from the cat posture as well.   

The upper trapezius muscles connect at the base of the scull called the occiput, which can aide in releasing tension from the neck. 

Yoga for Lower Back Pain

I use Yoga for my lower back pain, after years of struggling with achy joints and muscles, I decided to try Yoga and it has helped me in so many areas in my life.

Lower back pain can be caused by overuse of the ligaments or  muscles and they tear, or there is pressure on the nerves and this is where Yoga is ideal for lower back pain,

Warm Up Back Rotation

Before you begin your exercise it is very important to warm up the spine, so I recommend sitting on the floor or mat with your legs crossed in your most comfortable position and your arm on either side of your knees, hanging and relax your shoulders.

Then start moving your shoulders in a clockwise position, starting out with a small circular motion, slowly making your circle bigger. Close your eyes to feel your momentum. Continue this for 1 minute and then stop and center yourself and then begin the rotation in an anti clockwise position. Again start out with just small circles, getting bigger and bigger, again for another minute. 

 Yoga is a relaxing and very easy method to use to help reduce or even eliminate your back pain.

Side Stretches 

Once you have warmed up your back from the side rotation exercise, lift your right hand straight up above your head and lean over to the left, putting the left and on the floor as your momentum takes your to the left, keep you back as straight as possible and slowly stretch your side, hold for 15 seconds and return back to your center position.

Repeat on the other side, raise your left hand up above your head and lean over to the right, hold for another 15 seconds .

Repeat this exercise 5 times on each side and now you are ready for some

Butterfly Stretches

The Butterfly stretch is an easy way to give your back some immediate back pain relief. To do the butterfly stretch all that you need is a little bit of room to stand up and stretch. 

First place your hands, palms down, on your shoulders. Keep your hands in place, without moving, as you bring your elbows together in front of you. The closer your elbows come to each other the tighter your back will feel. Once you feel a strong stretch you should hold it for at least five seconds.

 Repeat this move 9 or 10 times for maximum back pain therapy.

Bridge Pose

Lie on your back with your knees bent and pointing straight up, with your feet close to your butt. Your feet should be parallel to each other and the same distance apart as your knees (about 6").

Lift your hips and press down with your feet to help lift your hips up off the ground. Your feet, arms, shoulders, and head should remain on the ground.

Hold this pose for as long as you can and remember to breathe in this pose. If you cant get your hips off the ground very far then place a blanket or a yoga block under the arch of your spine, just to release your hips a little further.

 Focus on expanding the chest as you inhale, and scooping in your belly as you exhale.

To release the pose, unclasp your hands and simply lower your hips to the mat.

Spine Rotation

This is a very relaxing pose and a wonderful release for your back, lie on your back with your knees and hips bent and your feet flat on the ground. 

 Have your arms in the crucifix position, now rotate your knees to one side and hold the position for 30 seconds, make sure you keep your shoulders on the floor.

Then reverse this position by rotating your hips to the other side and hold it for another 30 seconds.

Repeat this exercise 5 times, preferable 2 times a day.

Cat and Cow

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.

 

As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.

With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in and tuck your chin toward your chest. This part is known as cat.

Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.

These are 5 wonder easy exercises for back pain and these should be done first thing in the morning to wake up your back and then again at night, it can be done in front of the TV.

A wonderful position to finish your program with is Child Pose.

Child s Pose

This is a wonderful position to relieve your back pain at any time.

Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.

Take a deep breath in and as you exhale, lie your torso down onto your thighs. Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.

Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you. I also like to separate my knees and bring my arms between my legs, and turn my head to the side so my cheek is on the mat. Each of these variations will stretch your back, neck, and shoulders differently, so try them all to see which one you like best.

Stay here for five breaths or longer, and once you've had enough, you can inhale to lift your torso up.

These are just some of the most successful Yoga exercise for lower back pain, for more advanced exercise please check out Yoga Therapy for Chronic Back Pain if you have more than a niggle. Yoga involves whole body alignment and is the key to helping your body return to it’s natural posture. Find out how yoga can help you to return to a balanced life style.