When practicing yoga poses for the neck and shoulders, exercise caution. Some of the same yoga poses that help relieve pain in these areas could cause additional damage if you have a serious injury. Yoga poses that help release stiffness in the shoulders may also do the same for the neck, according to pose guides by Yoga Journal.
Causes of Shoulder and Neck Stiffness
Tightness or stiffness in the shoulders and neck usually generates from an injury to the soft tissues in the shoulders, and overuse or underuse. Pain in these areas may signify more serious conditions, especially if accompanied by tightness in the chest and shortness of breath.
Considerations
Neck and shoulder stiffness from an injury or accident may require medical attention and physical therapy. If you suspect serious neck or shoulder issues, the MayoClinic advises you to take anti-inflammatory, over-the-counter medicine; avoid overuse of the shoulders and neck, and apply ice a few times a day for 15 to 20 minutes until you can see a doctor.
Poses for the Shoulders
Use part of the balancing pose called Eagle to stretch the shoulders. Cross your right arm over your left arm, making an X shape. Raise your hands straight toward the ceiling, bringing your forearms together. Keep the backs of your hands or your palms together. If you have too much stiffness, place your hands on each opposite shoulder instead. Inhale deeply as you slowly raise your arms upward, then exhale as you sink them back down. Continue for five to 10 breaths for each side.
Try the Cow Face Pose next. Place your right hand on the space between your shoulders with your fingers pointed down. Keep your elbow pointed up. Use your left hand to gently pull back your triceps. Hold this pose for a few breaths, then wrap your left arm around your back, linking your left fingers together with your right. Keep your posture upright and avoid dipping your chin. Grab a strap or tie if your fingers don't reach yet. Hold this pose for five to 10 breaths on each side.
Poses for the Neck
Try a yoga twist to relieve neck stiffness and shoulder issues. Sit in a comfortable cross-legged position. Keeping your posture tall, place your left hand on the outside of your right knee, turning your body slightly toward your right. Look toward your right shoulder to give your neck a deeper stretch. Hold this pose for 10 to 12 breaths on each side. Raise your hips higher by sitting on a blanket or foam block if you're unable to maintain an erect posture.
By combining the two poses Cat and Cow into a flowing movement, you can release stiffness from your entire spine. Stand on your hands and knees. Press your belly down as you inhale and your back up as you exhale. Ripple back and forth between the two movements for up to one minute.
Prevention
Incorporate yoga poses, breathing and meditation into your routine at least three times a week to reduce stress and keep your body flexible. Maintain a tall posture when standing or sitting. YogaDayUSA recommends yoga for the relief of chronic neck and back pain symptoms.
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