Neck stretching during yoga

Yoga for neck pain: ways to relieve & relax

Neck pain is a widespread everyday problem. Many people are affected by it. Yoga is an excellent way to relieve neck pain. It can also help to improve the overall flexibility and strength of your body. Learn about the causes of neck pain and effective yoga exercises for relief in this article.

How yoga can help with neck pain

Yoga offers a combination of gentle stretches, breathing techniques and mindfulness that can help relieve neck pain. Regular practice improves flexibility, strengthens the muscles and promotes blood circulation.

Effective yoga exercises for neck pain

You can find a complete 90-minute yoga class for neck pain free of charge on my YouTube channel:

Don't have time to watch a whole video right now? Then here are some simple yoga exercises. You can do them straight away and easily integrate them into your everyday life:

1. neck stretching

  • Sit comfortably or stand upright.
  • Gently tilt your head to the right side.
  • Hold this position for 15-30 seconds.
  • Repeat the exercise on the left side.
  • Optional: Deepen the stretch by applying light pressure to the head with your hand.
Neck stretch yoga

2. shoulder rollers

  • Stand or sit upright.
  • Raise your shoulders to your ears, then roll them back and down.
  • Repeat this 10-15 times to release tension in the shoulders.

3rd cat-cow position

Cat-cow position yoga
  • Start in a quadruped position.
  • As you inhale, lift your head and tailbone (cow pose).
  • As you exhale, round your back and pull your chin towards your chest (cat position).
  • Repeat this 5-10 times to mobilize the spine and relieve tension.

4th crocodile position

  • Lie on your stomach and place your arms at your sides.
  • Keep your legs slightly open and turn your head to the side.
  • Hold the position for a few breaths to stretch the neck muscles.

5. child posture

  • Kneel on the mat and sit on your heels.
  • Bend forward, rest your forehead on the mat and stretch your arms forward or let them rest next to your body.
  • Hold the position for a few breaths and relax.
Child's pose yoga

Causes of neck pain

Neck pain can be triggered by various factors, including

  1. Poor posture: A slouched posture when sitting or standing puts strain on the neck muscles.
  2. Stress and tensionStress can lead to muscle tension, especially in the neck area.
  3. Muscle tensionFrequent movements or one-sided strain can overload the muscles.
  4. InjuriesAccidents or falls can lead to acute pain.

You can also start here. Bring mindfulness into your posture. Keep reminding yourself to straighten up. Invest in a good office chair if you sit at the computer a lot and adjust your monitor accordingly. 

Interesting to know:
Neck pain is often actually caused by an immobile and tense lower back. Watch my video for a relaxed lower back and bring more relaxation to your neck at the same time.

What else can help against neck pain

In addition to the physical exercises, breathing techniques can help to reduce stress and relax the muscles of the throat and neck:

  • Deep diaphragmatic breathingSit comfortably and place your hands on your lower ribs. Breathe in deeply through your nose and allow the ribs to expand to the sides under your hands. Exhale slowly through your nose or mouth and feel the ribs contract again. Repeat this for several minutes. Feel how the muscles in your throat and neck feel as you breathe.

In acute cases, hot baths, a hot water bottle, a heat plaster or a visit to the sauna can also relieve neck pain.

Conclusion

Yoga is an effective method for relieving neck pain and for Promotion of general well-being. Regular practice can help to relieve tension and improve posture. If you suffer from chronic pain, posture correction can also work wonders.

Take time for yourself, practise regularly and observe how your body reacts. Yoga is not only a way to relieve pain, but also a wonderful way to bring body and mind into harmony.

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