There are many, many yoga stretches for neck pain that exist. Here, we will review four yoga stretches for neck pain that will target the major muscle groups of the neck and shoulders. There are some suggestions at the end of this article on variations that you can perform based on these postures. Scroll down if you’d rather just watch the video.

Disclaimer: Although I am a registered physical therapist and certified yoga teacher, I am not YOUR physical therapist/yoga teacher. This article is for informational and educational purposes only, does not constitute medical advice and does not establish any kind of therapist/teacher-patient relationship with me. I am not liable or responsible for any damages resulting from or related to your use of this information.

First, Some Background

Neck pain is a common complaint among many. It can affect those who have desk jobs and spend a lot of time on a computer or on the phone. It can affect laborers who are constantly bending and lifting items of weight throughout the day, or those who work overhead such as plumbers or electricians. Neck pain has become more and more prevalent among the younger populations as more and more time is spent on tablets, phones and other handheld devices.

Whatever your particular reason for pain, these yoga stretches for neck pain will help address your posture as well as muscles that are typically tight in the neck and shoulders.

It’s important to note that doing these stretches as well as working on your posture daily is the first line of defence in the treatment and prevention of neck pain. Pay attention to how you sit at your desk, at the dinner table, when you’re driving or riding as a passenger in the car. How do you stand when conversing with someone or when waiting in line at the store or the bank?

The 4 Essential Yoga Postures for Neck Pain:

1. Sukhasana with Cervical Side Bend

Targeted muscle group(s): upper traps

How to do it:

• Start in seated, with legs crossed. Sit up tall and straight, lift up out of the crown of the head and elongate the spine.
• Then, reach the right hand down toward the ground at your side.
• Gently drop the left ear down toward the left shoulder. Your gaze should remain straight ahead.
• You should feel a stretch on the right side of the neck.
• Switch the cross of your legs and repeat on the other side.

Other Options:

If you’re not feeling much of a stretch with head tilt alone, you can use the left hand to reach up and over toward the right side of the head. Apply gentle pressure to increase the intensity of the stretch.

This posture can also be performed standing, as in Tadasana, mountain pose, or seated with legs out straight or legs wide.

Tips:

When seated, it is helpful to use a folded blanket, towel, or even the end of your yoga mat rolled slightly, and place it under your sitz bones to help you maintain better upright posture.

2. Sukhasana with Cervical Flexion and Rotation

Targeted muscle group(s): levator scapulae

How to do it:

• Start in seated, with legs crossed. Sit up tall and straight, lift up out of the crown of the head and elongate the spine.
• Then, reach the right hand down toward the ground at your side.
• Turn your head to the left and then drop the head down toward the chest as though you were looking into a front pocket on your shirt.
• You should feel a stretch more in the back of the neck from the top of the shoulder blade up to the back of the head.
• Switch the cross of your legs and repeat on the other side.

Options:

If you’re not feeling much of a stretch with head tilt alone, you can use the left hand to reach up and over toward the right back side of the head to aid in gentle pressure to increase the intensity of the stretch.

This posture can also be performed standing, as in Tadasana, mountain pose, or seated with legs out straight or legs wide.

Tips:

When seated, it is helpful to use a folded blanket, towel, or even the rolled end of your yoga mat, and place it under your sitz bones to help you maintain better upright posture.

3. Tadasana with Eagle Arms

Targeted muscle group(s): middle and lower trapezii, latissimus dorsi, deltoids

How to do it:

• Start in standing with feet together, big toes touching.
• Press energetically through the soles of the feet, making sure your weight is distributed evenly between the balls of the feet and the heels.
• Lift up tall and straight through the spine.
• Take a deep breath in and swing the arms out to the side into a “T” position.

• As you exhale, bring the arms back toward midline, crossing the right arm underneath the left.

• Bring the forearms together and create another twist by bringing the palms together.

• Breathe here while you stretch between the shoulder blades.
• If you’re looking for more of a stretch, gently pull both arms down toward the ground and slightly away from the body.
• Gently release the cross of your arms and repeat on the other side.

Options:

The focus here is obviously the neck and shoulders, so you can do any other standing posture such as standing wide legged pose or even goddess pose. Additionally, if you prefer, you can assume any seated posture.

Tips:

Whether you prefer to do this stretch in seated or standing, always ensure that you are elongating the spine. A straight spine will help work on posture in general but will also place your shoulder blades in optimal position to begin the stretch.

4. Tadasana with Arms Behind Back, with or without Strap

Targeted muscle group(s): biceps, pectoralis major, anterior deltoids

How to do it:

• Start in standing with feet together.
• Press energetically through the soles of the feet, making sure your weight is distributed evenly between the balls of the feet and the heels.
• Lift up tall and straight through the spine.
• Take a deep inhale and reach the arms behind the back.

• Exhale and clasp the hands together, interlacing the fingers, OR hold a strap between the hands.

• On the next inhale, lift both arms away from the back and skyward to increase the intensity of the stretch.
• Stay here for a few breaths until the stretch feels complete. Gently release.

Options:

Depending on your flexibility, you may or may not be able to lift the arms up and away from the low back. If you can’t lift the arms yet, no worries, it’s something to work toward.

When using a strap, placing the hands closer together will make the stretch more challenging. If you haven’t the flexibility yet, place the hands farther apart.

This stretch can also be done in seated, but remember to keep the spine straight. The tendency, especially in sitting, is to lean the chest forward when lifting the arms away from the back. Resist this forward lean by lifting the arms less.

This posture is also considered a heart opening pose. If you’re looking for more poses to target the front of the chest and shoulders, see this post.

Tips:

Always work within a range that is comfortable for you. Options are given for different levels of flexibility.

If you don’t have a strap, you can use a belt or a towel instead.

Video of Yoga Stretches for Neck Pain:

Here is a video of the four stretches described in this article, combined into a short yoga sequence. All postures in the video are performed in a seated position. If you’re looking for some variations in positioning (standing vs. seated, for example), please refer to the descriptions of each stretch as above.

Yoga Stretches for Neck pain: Other Options

• All poses can be done seated or standing.

• As for standing, you can do them in Tadasana, standing wide angle, or goddess squat (classic plié squat).

• You can also try the first three standing against a wall to ensure good upright posture. Heels, buttocks and shoulders should be in contact with the wall. The back of the head should also be in contact for arm/neck positions of postures 1 & 3 (cervical side bend and eagle arms).

• Any variation of sitting posture will work, including baddha konasana, seated with legs out straight in front or seated wide angle.

• These yoga stretches are great to do as a posture break throughout your work day. If you work at a desk, take a moment to do one or all of these every so often while seated in your chair. Better yet, get up and do them in standing.  If you have a more physical or labor driven job, it’s important to take posture breaks as well, and do a couple of these stretches throughout your day.

Remember:

A stretch or a pose should never feel painful. All stretches should feel gentle and sustainable for at least 30 seconds or a few breaths.

Pushing too deeply into a stretch can cause discomfort. It will also prevent the targeted muscles from actually stretching! Muscles prefer a gentle, prolonged hold for increasing flexibility and tissue extensibility.

Yoga for Neck Pain: It works!

Sometimes all it takes to resolve neck pain is to work on posture and to perform a few stretches. Often, we perform the same postures or positions all day long: sitting in a chair at a desk, working overhead, or focused on our phone or tablet.

Our bodies are designed to move and change positions frequently. If you need to remain static, ensure that you’re keeping the spine straight. But don’t remain static for too long! Move, change positions and stretch often.

Be mindful of your posture throughout the day and do these yoga stretches for neck pain and you should be feeling better within a week or two.

If you’re not feeling better, or you’re feeling worse (this includes, but is not limited to: increased intensity of symptoms or additional symptoms like pain or numbness down your arm), discontinue the stretches and see your physician or local physical therapist for an individualized and more specific diagnosis and treatment prescription.

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