Neck and shoulder stiffness is one of the most common body pains, especially among office workers who sit for long hours, move little, or experience chronic stress. Beyond medical treatments or pain medication, yoga offers a natural, safe, and restorative way to relieve tension, increase circulation, and regain flexibility in the neck and shoulder area.
Here are 5 yoga poses for neck and shoulder pain, recommended by Dr. Timothy Gallivan (ACC Chiropractic Clinic), along with simple modifications you can practice at home on your yoga mat.
1. Warrior II Pose (Virabhadrasana II)
This pose expands the chest and strengthens the shoulders, arms, and upper back helping to better support the neck and ease tension in the shoulder blades.
How to Practice:
- Start standing tall with your feet wider than your hips.
- Step your right foot forward and turn your left foot out slightly so the inner arch aligns with the right heel.
- Stretch your right arm forward and your left arm backward, palms facing down.
- Bend your right knee, keeping your spine upright and shoulders relaxed.
- Gaze softly over your right hand.
- Hold for 30 seconds, then switch sides.
Tip: Keep your shoulders away from your ears and breathe deeply to release tightness across your upper back.
2. Thread the Needle Pose (Parsva Balasana)
This gentle twist releases tension between the shoulder blades and improves blood flow to the neck and upper back.
How to Practice:
- Start on all fours in a tabletop position.
- Keep your right hand grounded. Slide your left arm under your right arm, palm facing upward.
- Lower your left shoulder and ear to the mat.
- Keep your hips lifted slightly and breathe into your upper back.
- Stay for 30 seconds, then return to tabletop and switch sides.
Tip: Move slowly and stay mindful this pose targets the subtle area where stress often builds up from poor posture.
3. Cow Face Pose (Gomukhasana)
Cow Face Pose offers a deep stretch for the shoulders, arms, and chest, improving range of motion and relieving tightness from long hours of sitting.
How to Practice:
- Sit on the floor with your legs extended.
- Cross your legs so your left foot rests near your right hip and your right foot near your left hip.
- Raise your right arm overhead and bend the elbow. Reach your left arm behind your back and try to clasp your hands.
- Sit tall, open your chest, and breathe slowly.
- Hold for 60 seconds, then switch sides.
4. Sphinx Pose (Salamba Bhujangasana)
A gentle backbend that opens the chest and strengthens the spine. Sphinx Pose helps release compression in the upper back and shoulders a perfect remedy for people who spend hours at a desk.
How to Practice:
- Lie on your stomach with your legs extended and the tops of your feet flat on the mat.
- Place your elbows under your shoulders, forearms parallel.
- Press through your forearms to lift your chest.
- Keep your neck long and gaze slightly forward.
- Hold for 15–20 seconds, then lower down.
- Repeat 5–10 times, breathing slowly and deeply.
Tip: Feel the gentle lift through your chest without over-arching your back.
5. Cat–Cow Pose (Marjaryasana – Bitilasana)
A classic yoga flow that gently moves your spine, increasing flexibility and circulation through the neck and shoulders.
How to Practice:
- Start on your hands and knees in a tabletop position.
- Cow Pose: Inhale, drop your belly down, lift your chest, and look upward.
- Cat Pose: Exhale, round your spine toward the ceiling, tuck your chin toward your chest.
- Flow gently between these two poses for 10 slow, steady breaths.
Tip: Keep the motion smooth and focus on synchronizing breath with movement this is the key to releasing tension naturally.
Does Yoga Really Help Relieve Neck and Shoulder Pain?
According to Dr. Timothy Gallivan, gentle yoga stretches can effectively relieve mild neck and shoulder pain caused by muscle tension, poor posture, or lack of movement. However, if the pain is persistent or radiates down the arms, it’s important to seek medical consultation to rule out cervical spine issues or nerve compression.
Yoga can complement medical treatments by improving posture, increasing flexibility, and preventing pain from returning.
Why You’ll Love This Practice
These yoga poses not only relieve neck and shoulder pain but also restore emotional balance and help calm the mind. With consistent practice, you’ll notice:
- Improved mobility and posture
- Less stiffness and shoulder fatigue
- Better sleep and a greater sense of relaxation
Spend just 10–15 minutes each day on your Olaben Yoga Mat, using supportive tools like the Olaben Yoga Block, Bolster, or Strap, to feel light, balanced, and at ease again.
Let every breath guide you home to a place of strength, softness, and natural healing.
