Yoga Flow
6 poses

Yoga for Neck & Shoulder Pain

Release desk and phone tension in the neck and upper back

Small randomized trials found that yoga, including Iyengar yoga, reduced chronic neck pain and disability more than usual care. This sequence loosens the neck and shoulders, then opens the chest.

Practise safely

  • Never force neck circles. Move slowly and avoid dropping the head back.
  • See a doctor if pain spreads into the arm or comes with numbness or weakness.

The sequence

Neck Movements

1. Neck Movements

Greeva Sanchalana · 2 × 30s
Gently restores neck mobility.
  1. Sit tall with relaxed shoulders.
  2. Slowly tilt the right ear towards the right shoulder, then the left.
  3. Turn the head gently to look over each shoulder.
  4. Move with the breath and avoid any pain.
Shoulder Rotations

2. Shoulder Rotations

Skandha Chakra · 2 × 30s
Loosens the shoulder joints and upper back.
  1. Place the fingertips on the shoulders.
  2. Draw big slow circles with the elbows.
  3. Reverse the direction halfway through.
Cat–Cow

3. Cat–Cow

Marjaryasana–Bitilasana · 2 × 40s
Mobilises the upper spine and between the shoulder blades.
  1. Come onto hands and knees.
  2. Inhale and lift the chest; exhale and round the upper back.
  3. Let the neck follow the movement gently.
Eagle Arms

4. Eagle Arms

Garudasana · 2 × 30s
Stretches between the shoulder blades.
  1. Stretch the arms forward and cross the right arm under the left.
  2. Bend the elbows and bring the palms together or hold the shoulders.
  3. Lift the elbows slightly and breathe into the upper back.
  4. Switch sides.
Puppy Pose

5. Puppy Pose

Uttana Shishosana · 2 × 30s
Opens the shoulders and chest after hunching.
  1. From hands and knees, walk the hands forward.
  2. Keep the hips over the knees and lower the chest towards the floor.
  3. Rest the forehead down and relax the neck.
Cobra Pose

6. Cobra Pose

Bhujangasana · 2 × 20s
Counters forward-head posture and strengthens the upper back.
  1. Lie on your belly, palms under the shoulders.
  2. Lift the chest gently, shoulders down and back.
  3. Keep the back of the neck long and the gaze forward.

Home care & lifestyle

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Heat or cold packs

Frozen peas in a tea towel for 5 minutes, 3 times a day, or a hot water bottle for 20 minutes, 2 to 3 times a day.

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Sleep with your head level

Use a low, firm pillow and a firm mattress so your head lines up with your body.

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Sit upright

Roll the shoulders gently back and bring the neck back. A cushion behind the lower back helps.

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Take regular breaks

Do not hold your neck in one position for long, for example at a desk or on your phone.

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Pain relief to keep moving

Paracetamol or ibuprofen tablets, or ibuprofen gel, so you can keep gently moving.

Try to avoid

  • Wearing a neck collar unless a doctor tells you to
  • Sleeping on your front or twisting your neck in bed
  • Stopping using your shoulder completely
  • Heavy gym equipment or making up strenuous exercises
  • Driving or cycling if you cannot turn your neck

See a doctor if

  • Shoulder pain has not improved after 2 weeks
  • Neck pain or stiffness lasts more than a few weeks
  • You have pins and needles or a cold arm
  • It is very hard to move your arm or shoulder

Get urgent help if

  • Sudden, severe pain, or pain after a fall or accident
  • You cannot move your arm, or it is badly swollen or out of shape
  • No feeling in your arm, or you feel feverish and unwell

Sources