5 Yoga Poses to Get Rid Of Shoulder Blades And Neck Pain

Yoga is known to be the combination of breathing workouts, like education, and physical workouts like stretching. So the benefits of yoga can be linked with both physical fitness as well as the mental health of an individual.

It involves performing a series of postures, or asanas, and incorporating breath control, meditation, and relaxation techniques. The benefits of yoga are endless and the reason is even after a long time, yoga is still a popular workout.

However, over time, people have added view variations and some equipment. These variations of yoga are equally important benefits and to some extent, people use yoga to train their bodies to do better. Boosting strength, improving balance, and helping with flexibility, yoga can help you improve the function of your body organs and reduce pain.

How Yoga Can Help With Shoulder And Neck Pain?

Neck and shoulder pain is a common problem, often caused by poor posture, muscle tension, or injuries. It can be a source of discomfort and interfere with daily activities.

Yoga can be a natural and safe way to reduce neck and shoulder pain, as it involves gentle stretches and movements that can help relax and strengthen the muscles in these areas.

1. Stretches and releases muscle tension

Certain yoga poses, such as downward-facing dog and cow face poses, can help stretch and release muscle tension in the neck and shoulders.

These poses involve gently extending the neck and shoulders, which can help improve flexibility and reduce stiffness.

2. Increases blood flow

Yoga poses that involve inversions, such as downward-facing dogs, can help increase blood flow to the neck and shoulders, which can help reduce inflammation and promote healing.

3. Reduces stress

Neck and shoulder pain can often be exacerbated by stress, and yoga can be an effective way to reduce stress and relax the mind. Meditation and deep breathing techniques, which are integral to many yoga practices, can help calm the mind and reduce tension in the body.

4. Enhances overall well-being

In addition to its physical benefits, yoga can also have a positive impact on overall well-being by improving sleep quality, healing, and boosting mental health.

5 Yoga Poses to Get Rid Of Shoulder Blades and Neck Pain

Here are five yoga poses that can help alleviate shoulder blade and neck pain:

1. Cat-Cow Pose

cat cow yoga pose

Marjaryasana-Bitilasana is commonly known as the Cat-Cow Pose. It is known as the foundation pose in yoga and almost all people who have either been doing yoga or are starting yoga will learn this pose. Within this poise, you get to stretch and strengthen your upper back and neck muscles.

For this, you need to get on all fours, and then keep your weight on the wrists. Then you need to work on your shoulders and get the weight shifted to the knee. Inhale as you arch your back and lift your head, tucking your chin towards your chest. This is the cow pose.

Exhale as you round your spine, tucking your chin towards your chest and bringing your shoulder blades towards each other. This is the cat pose. Continue to alternate between the two poses, flowing with your breath.


2. Downward-Facing Dog

downward dog


Adho Mukha Svanasana is commonly known as the Downward-facing dog. This pose is pretty similar to the cat-cow pose as well. It is a classic yoga foundation pose and for this, you will get on all fours as a child gets into the crawling pose.

Exhale as you lift your knees off the ground and straighten your legs, bringing your body into an inverted V shape. Now you need to keep your arms straight and press your palms against the flat surface. Now, it is time to drop your head and breath.

This can help you relax your shoulder and neck muscles. Now, hold the pose for several breaths before slowly lowering back down to your hands and knees.


3. Upward Dog

upward-Facing Dog

Another fun workout is Upward dog, which is also known as the Urdhva Mukha Svanasana. For this pose, you need to lie down on your stomach. You have to make sure that while lying down, your legs are straight and fully extended.

Now, you need to keep your hands on the ground so you can keep your upper body weight on the hands and lift your upper body. Now, as you lift, push yourself up from the ground till your arms are straight.

Now, rather than lift your knees, you need to keep your lower body fully attached to the ground. Extend your beck back and look up. You need to hold this pose and also make sure to take deep breaths.


4. Child’s Pose

child pose

This pose is commonly known as the fetus pose or the Child’s pose, however, you will also know it by the name of Balasana. For this pose, you will be in a curled-up position just like a ball. This pose focuses mainly on the neck and shoulder area stretching.

For this, you can start by keeping your knees and hands under the shoulders and keep the knee tucked under your buttock. Now, hold this pose and lower your hips near the heels. As you stretch your arms, place your chest on your thighs.

After that, place your arms near your body and open your hands like your palms are open towards the sky. Keep the head lower and keep the pose.


5. Seated Forward Bend

seated forward bend yoga pose

Another very simple yet effective pose is the Seated forward bend which is also called the Paschimottanasana. For this pose, lay down on your back and then sit up till your legs are fully extended but your upper body is making a 90-degree angle with your legs.

Now lift the arm over your head and then reach for the toes. Make sure you touch your toes but if you feel touching toes is not possible you need to at least try. Keep your back fully straight and do not bend in the process.


Wrap Up

To sum it all up, it all comes down to balancing your workout and supporting your body with the right workout and diet. With regular practice, these yoga poses can help alleviate neck and shoulder blade pain and improve your overall flexibility and strength.

A qualified yoga instructor can also help you modify poses and provide guidance on proper alignment to avoid exacerbating any pain or injuries. By stretching and strengthening the muscles, improving posture, increasing blood flow, reducing stress, and enhancing overall well-being, yoga can help you find relief and improve your quality of life.

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