Yoga Poses to Banish Neck and Shoulder Pain

Neck and shoulder pain is a common complaint among those who spend long hours at a computer or perform repetitive movements with the upper body. Yoga postures can help relieve the tightness that causes discomfort in the neck and shoulder regions.

Warm-up

• To gently stretch the neck and shoulders, sit up comfortably. Inhale, then stretch your arms overhead and interlace your fingers, turning your palms toward the ceiling. Exhale, and release your arms. This helps warm up your muscles.

Seated Spinal Twist

• Sit up straight, with your legs out in front. Step your right leg over the left. Twist to the right, pressing your left hand against your right knee and placing your right hand on the floor behind you. Look over your right shoulder. Twists help relieve tension in the neck and back.

Cow-Faced Pose

• Kneel or sit cross-legged. Reach your right arm overhead, and drop it behind your back. Reach behind with your left hand and grab the right. Gently pull downward to open your shoulders. This also can be done using a strap.

Shoulder Stand

• Lie flat on the floor. Inhale, then lift both legs above the body, supporting your low back with both hands. Extend your legs upward, leaning them back slightly putting your body weight into your shoulders. Breath deeply, and hold for several breaths. Inversions help bring energy to the upper back and shoulder region.

Precautions

• After practice, lie flat on the mat in relaxation pose. Always consult your physician or health-care provider before trying this or any other exercise program. Listen to your body, and never push yourself beyond your limits.