The Cleveland Clinic emphasizes that the neck and shoulders are extremely mobile areas of the body, which makes them susceptible to injury and pain. In many cases, movement exercises, such as those found in yoga, can bring relief to neck and shoulder issues. If you have severe or shooting pain, or tingling or numbness in either the neck or shoulders, you should contact a physician. Shoulder pain with chest tightness, sudden swelling or shortness of breath should also alert you to contact a doctor.
Child's Pose
Child's pose gives the neck and shoulders a break from fighting gravity. From your hands and knees, move your hips back so you can rest your buttocks on your heels. If this is uncomfortable, slide a block, bolster or blanket under the body for support. To let the shoulders completely relax, bring your arms straight by your sides and rest your forehead on a small towel or your yoga mat. Hold for up to five minutes, if desired.
Cow Face Pose
Use the arm segment of cow face pose to stretch the shoulders and chest. "Yoga Journal" cautions yogis with severe neck or shoulder issues to avoid this pose. From a seated or standing position, raise your right arm straight up, then reach your hand behind your head to rest your fingers on the space between your shoulder blades. Use your left hand to help press your tricep back. To go deeper, reach your left hand around your back and up to clasp fingers with your right hand. Keep your chin parallel to the floor and your posture upright. Hold for five to seven breaths on each side.
Eagle Pose
Typically, eagle is a standing balance pose, but you can use the upper body segment of the pose to relieve muscle tension in the shoulders. Reach your arms straight out to your sides in a T shape. Cross your right arm over your left arm in front of you, making a giant X shape. The crooks of your arms are on top of one another. Point your forearms and hands straight up toward the sky, bringing the backs of your hands together. You can also bring your palms together. Stay here or slowly raise the arms up and down to intensify the stretch. Hold the pose for five to seven breaths on each side.
Cat Pose
Cat pose is a mild back-bending stretch. My Yoga Online highlights that cat pose stretches the spine, including the neck. Start on your hands and knees. Your shoulders should line up over your hands and your hips over your knees. Gently tuck your chin toward your chest and your tailbone down, so your back creates an arch shape that reaches toward the ceiling. Hold the pose for about five breaths. You can reverse the stretch on an inhale, lifting your chin and pressing your belly down. Exhale back and forth between a concave and convex shape. Be sure not to cramp your neck. Keep the movement gentle and easy.
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