Yoga For Neck Pain

At Renew Physical Therapy we believe in the power of yoga as a way to gain flexibility, improve strength, relieve stress, burn calories, and get fit. Yoga is the magic pill that can do all of this at the same time. Yoga can help you reach your goals by conditioning not only your body but your mind as well.

Let’s Get Started

Listen to your body and avoid overdoing the following neck stretches if any exercise produces tingling or a radiating sensation down the arm stop immediately and get yourself checked out by an MD. If you are working with a therapist pass these exercise by your therapist before starting them. The following yoga exercises can relieve neck pain that does not have a serious cause. You can do them seated but be really careful to avoid a slouchy forward head posture. All these exercises must be performed in impeccable posture. The following poses are a series, so do pose 1-5 as a set.

End your yoga for neck pain session by placing your still point inducer at the base of your neck. The still point inducer should cradle the base of your neck. Also place a pillow under your knees and do a short mediation. You will feel new again.

Pose 1- Rotations

What To Do:

1. Focus on your breath. Start by breathing in and out for 5 full breaths before starting this exercise series.
2. Inhale and on the exhale breath look over the right shoulder and feel the stretch on the left side of your neck muscles.
3. Inhale back to center then exhale and look over you left shoulder feeling the stretch on your right side. Inhale and return to center.
4. Repeat 5 times always stopping at the center before moving left or right.

Pose 2- Chin to Chest

What To Do:

1. Focus on your breath. Start by breathing in and out for 5 full breaths before starting this exercise series.
2. Inhale and on the exhale breath bring your chin to your chest then inhale back to center.
3. Repeat 5 times always stopping at the center before bringing the chin to the chest.

Pose 3- Throat Opener

What To Do:

1. Face forward and take 5 in-and-out breaths.
2. On the 5th out breath, look up towards the ceiling until you feel a gentle stretch in the front of your throat. If you feel a pinch in the back of your neck, look down a little bit until there is no pain in your neck.
3. Keep your neck long as you lift your head.
4. On the in breath, go back down to neutral in good head alignment.
5. Repeat 5 times.

Pose 4- Side Bending

What To Do:

1. Let your arms hang straight down by your sides.
2. Focus on your breath. Start by breathing in and out for 5 full breaths before starting this exercise series.
3. Exhale bring right ear to right shoulder feeling a stretch on the left side of your neck muscles.
4. Inhale back to center then exhale and bring your left ear to your left shoulder feeling the stretch on your right side. Inhale and return to center.
5. Repeat 5 times always stopping at the center before moving left or right.

Pose 5- Skull/Neck Massage

What To Do:

1. Place thumbs in the center of the back of your neck in the soft area and massage the base of you neck outwards by doing small clockwise circles along the lower part of your skull bone.
2. If you feel a painful spot focus your massage on that spot without over doing it.

Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Check with your Doctor before attempting any of the recommendations on this website. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. Renew Physical Therapy IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION, SERVICES OR PRODUCTS THAT YOU OBTAIN THROUGH THIS WEB SITE. If you are in acute pain and would like to have a physical therapy program developed for you for your condition please give us a call at 212-213-4660.