During the initial healing phase, an injury victim should move as little as possible in order to avoid re-injury. Once the recovery phase begins, however, yoga can be a helpful adjunct to qualified physical therapy. Yoga has also been indicated by health experts such as Dr. Mehmet Oz of "You: The Owner's Manual" as a way of fighting chronic pain from old injuries. Many yoga postures specifically address the flexibility and mobility issues of injury or chronic pain in the neck and shoulders.
Mountain Pose
Stand with both feet touching side by side. The back and neck are straight but relaxed, arms against the sides with palms inward. Stand with spine and neck perfectly erect, as if hanging by a hook in the crown of your head. Your knees are straight, but not locked. Practice any of your favorite breathing methods while standing in this pose. Mountain pose practices proper posture, which is vital to neck and shoulder health. Poor posture can put unnecessary stress on the neck and back as load shifts from skeletal support to the muscles.
Child's Pose
Kneel down on the floor with your big toes together, sitting on your heels, with your knees as far apart as your hips. Exhale as you bend at the hips to lay your torso down along the tops of your thighs. Lay your hands on the floor on either side of your feet or ankles. Rest in the pose for a few minutes, but stop if you feel you're losing feeling or circulation in your legs. Child's pose puts a gentle stretch on the neck and shoulders, improving flexibility and mobility without adding extra impact.
Windmill Pose
Stand upright with feet shoulder width apart, arms spread to either side and parallel to the ground. Inhale as you turn to your left, rotating at the waist. Exhale as you bend sideways to touch your right hand to your left foot. Inhale as you return to upright and turn to the right, rotating at the waist. Exhale, bending sideways to touch your left hand to your right foot. Cycle through this exercise for several repetitions on each side. Windmill pose encourages a gentle stretch and reach with the shoulders while maintaining a relaxed but straight neck even against the pull of gravity. Like many other poses, this delivers a valuable workout without demanding too much impact on the injured areas.
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