We all know how bad neck pain can be. Even just a small ache can make it feel as though you’re carrying the world on your shoulders. Thankfully, there are simple yoga positions you can try from the comfort of your own home that can help alleviate the pain. Whether you can dedicate 5 or 15 minutes of your day to the practice, these positions can help stretch, strengthen, and relax the muscles in your neck area.
The Child’s Pose is a classic pose that will stretch, lengthen, and relax the neck muscles. To get into this pose, start by kneeling on the floor mat with a neutral spine. Spread your knees wide apart and lower your torso down, so that your chest rests between your thighs. Slowly bring your head to the floor, allowing your forehead to rest against the ground. Relax your arms beside your legs with your palms facing upward. Close your eyes and take a few deep breaths.
The Forward Fold is an invigorating pose that will stretch and release tension from the spine. To get into this pose, start by standing tall with your feet shoulder-width distance apart. Inhale and gently look upwards, then exhale and bring your head to your chest as you fold forward from the waist. Place your hands lightly on the ground to support your body and simply hang from your hips, allowing your head to drop forward into the pose. If your hamstrings and back are tight, feel free to bend your knees a little bit. Close your eyes and take a few deep breaths.
Downward Dog is a famous yoga pose that is great for releasing tension in the neck and shoulders. To get into this pose, start by coming onto your hands and knees. Make sure that your hands are placed a couple of inches in front of your shoulders with your fingers spread wide apart. Push your hips up and back, then press your chest towards your thighs. Pull your shoulders away from your ears, maintaining a gentle arch in the spine. By lengthening and lengthening your neck, feel the muscles loosen and release.
The Cat-Cow Pose is a great pose for those looking for relief from neck pain. To get into this pose, start by coming onto your hands and knees and firmly ground your fingers into the mat. As you inhale, arch your spine upwards in the same way that a scared cat would. Then, as you exhale, dip your spine downwards as if you were stroking an imaginary cow on the ground. Make sure you move your head along with the spine and avoid any strain on your neck.
The Shoulder Opener is a great pose for those looking for relief from neck pain. To get into this pose, start by standing with your feet hip-width apart. Lace your hands interlace behind your back and lift your arms up as high as you comfortably can. Take a couple of deep breaths, then on an exhale gradually roll the shoulders away from your ears. Feel the stretch in the back of your neck and shoulders.
Yoga is an amazing practice that can help provide relief from neck pain. If you’re looking for a quick 5-minute routine to help alleviate aches and tension, try the above poses. Make sure you go at your own pace and if you ever experience any pain or discomfort, kindly stop.