(Photo: Fizkes | Getty Images)
Modern life is not kind to your neck. Tensions resulting from stressful days and a near-perpetual tech neck (seriously, pay attention to the position of your neck the next time you scroll on your phone) can make your upper body feel tight and sore. As an antidote, you can consider yoga for neck pain.
This 15-minute yoga sequence focuses on poses that you can adapt to your needs so they’re gentle but effective. You stretch and open the neck, allowing you to come out looser and more at ease. Carry this feeling with you: If tension returns throughout the day, take a break and turn to one of these stretches for neck pain.
Listen to your body, use props liberally, and honor where you are today instead of pushing past it, even if that means skipping some poses.
Gentle yoga for neck pain
You’ll want to have a folded blanket, one or two yoga blocks, a pillow, or a firm cushion within reach.
Supported fishing position
Supported Fish Pose is a backbend that can help release tension in the neck, chest and upper back. It stretches the front of the throat, relieving discomfort and promoting relaxation. If it feels too intense for you, skip it.
Place a yoga block (at medium or low height), pillow, or firm cushion over the top of your mat. Sit in front of it and then slowly lie back, aligning the bottom of the support with your shoulder blades. Rest your head on the mat or a second support. (You can use a pillow, folded blanket, or pillow behind the first prop. If your head doesn’t reach comfortably, stack your props higher.)
Relax your arms at your sides, palms up. Stay here for 3 minutes and release your entire body with each exhalation.
Savasana
Slowly come out of the pose, remove the props from your mat, and rest flat on your back in corpse pose for a few breaths.
Thread the needle pose
Get on your hands and knees. Cross your right arm over your chest and under your left arm, lowering your right shoulder and ear toward the mat in Thread the Needle. Rest your left hand where it feels supportive, whether you hold it under your left shoulder to support your body weight and reduce pressure on your neck and shoulder, or slide it forward toward the front of your mat for more stretch. For more support, you can rest your head on a pillow or cushion.
Stay here for 3 minutes, breathing deeply during the stretch.
Gently release and repeat on the left side. Carefully remove the thread from the needle, making sure to integrate the release.
Soft dynamic releases
Return to tabletop pose. Shift your hips to the left and look over your left shoulder as you stretch the right side of your neck.
Stay here for a few breaths and then switch sides.
Cow pose
Return to neutral and come into Cow Pose for a few breaths by arching your back and lifting your gaze and tailbone.
Cat poses
Slowly move into Cat Pose for a few breaths by rounding your spine, tucking your chin and pointing your tailbone downward.
Seated neck stretches for neck pain
Move to a comfortable cross-legged seat (or sit on a block/cushion for comfort).
Gently lower your left ear toward your left shoulder to stretch the right side of your neck. Stay here for a few breaths.
Repeat on the other side.
Tilt your chin up to open the front of the throat for a few breaths, then pull it down to stretch the back of the neck.
Turn your gaze over your left shoulder and then to the right, holding each side for a few breaths. Move attentively, without forcing.
Close
Lie down or sit quietly for a few minutes. Breathe slowly and deeply and notice the new spaciousness in your neck. Carry this sense of ease with you – when tension returns, pause and invite this softness. And feel free to use these stretches for neck pain throughout the day.
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