4 effective yoga poses to relieve neck and shoulder pain this winter | XpertsReviews.com

Stress can cause neck and shoulder pain, but cold weather is also a factor. When it’s cold, muscles contract and blood flow decreases, leading to stiffness. Bad posture makes the situation worse. Fortunately, doing yoga for neck and shoulder pain helps relax muscles, improve movement, and correct posture by stretching the spine. Neck and shoulder pain can be caused by a variety of factors, including cold weather, prolonged sitting, poor joint health, poor sleeping positions, and insufficient support from pillows. Doing certain yoga poses can help improve posture, increase flexibility, and strengthen your body.

What yoga poses relieve neck and shoulder pain?

Health Shots reached out to yoga and Himalayan spiritual leader Siddhaa Akshar to find the best yoga poses to relieve neck and shoulder tension.

1. Cat-cow pose (marjariasana)

This basic yoga pose helps relieve tension in the neck and shoulders. By moving between these two positions, you strengthen your spine and relieve tension in your upper back, a common cause of neck pain.

How to do it:

1. Start in a tabletop position, with your hands directly under your shoulders and your knees under your hips.
2. On an inhale, arch your back, allowing your stomach to fall toward the mat, and lift your head and tailbone upward (Cat Pose).
3. As you exhale, round your back, tuck your chin to your chest, and pull your navel toward your spine (cow pose).
4. Repeat the flow for 5 to 10 breaths, moving in tandem with your breathing for a calming effect.

Why it works: The Cat-Cow movement helps your spine by increasing flexibility and alleviating tension. When your mid-back opens, it helps align your body better, reducing strain on your neck. These gentle stretches and strengtheners also improve blood circulation, warm your spine, and relax tight areas.

2. Cobra Pose (bhujangasana)

If you want to open your chest and relieve shoulder tension, try Cobra Pose! This pose strengthens your back and allows a good stretch of your chest and shoulders.

How to do it:

1. Lie on your stomach with your legs extended behind you. Place your hands under your shoulders, keeping your elbows close to your body.
2. As you inhale, gently lift your chest off the floor, using your back muscles rather than pushing too hard with your hands.
3. Keep your shoulders down and away from your ears. Hold for a few breaths, then release.

Why it works: Cobra Pose helps improve your posture, especially if you spend long hours at the office. It opens your chest and shoulders. By strengthening your back and properly aligning your body, you may notice less stress on your neck. This pose is a great way to start your day or take a break from work.

3. Neck movements (greeva sachalana)

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

How to do it:

1. Sit comfortably with your legs crossed or in a chair with your back straight.
2. Inhale deeply, and as you exhale, gently lower your right ear to your right shoulder.
3. Hold for a few breaths before returning to center and repeating on the other side.
4. Add gentle neck rolls, first clockwise and then counterclockwise, for a complete stretch.

Why it works: Greeva Sanchalana helps increase neck flexibility and reduces tension that can spread to your shoulders. Gentle movements increase blood flow and stimulate muscles, which helps relieve neck pain. Adding this warm-up can help greatly before cycling or running in cold weather.

4. Shoulder rolls

Shoulder rolls are a simple and effective exercise. They help relieve tension and stress from your shoulders, which can build up throughout the day. You can do them at any time, making them a quick and efficient solution for busy schedules.

How to do it:

1. Stand or sit comfortably with your back straight.
2. Inhale deeply and lift your shoulders toward your ears.
3. Exhale and roll your shoulders back and down in a circular motion.
4. Repeat for about 5 to 10 circles, then change directions.

Why it works: Shoulder rollers help release tension, increase shoulder joint flexibility, and improve posture while relieving neck tension. This simple movement also helps clear your mind, allowing you to reconnect with your body during busy days.