Right after I posted my article on how to relieve neck and shoulder pain a few weeks ago, I hurt my neck.
I was not doing anything too wild, just turned around to talk to someone too fast (and too furious, I guess).
Isn’t it ironic, Alanis?
It is. And it sucked.
I was in pain for a few days, cried my eyes out and hated the world. But the one thing I did, that I’m actually proud of, was going on the internet and finding tons of yoga workouts to relieve neck and shoulder pain. And like that, just in a few days – my neck was fine again.
You say a few days are too long? Well, usually it lasts longer for me.
These here are some of the neck and shoulder routines I found and I really love.
Some of them I did regularly before, some are newer to me.
Nevertheless, once you do them, you’ll definitely feel less pain and freedom in your neck and shoulders.
I chose longer and shorter yoga routines – depending on how much time you have. In my experience, the longer routines help me the most. But if you don’t have time, a quick routine will still relieve your pain.
Remember: do the exercises slowly, mindfully and don’t overstretch. Again, since the source of neck pain can be different for everyone, consult your doctor before doing any exercise.
3-minute Yoga for Upper Back Tension
This video is just 3 minutes long, but it’s great if you have stiff shoulders and it stretches the upper back as well.
5-minute Yoga For Neck & Shoulder Pain
Okay, so this one is my new favorite, because it’s just 5 minutes and it stretches the neck and shoulders. I feel like new again very quickly. I’d do it whenever I find time – in the evening or in the morning, sometimes even at work. Again, go slow and be mindful.
8-minute Yoga for Neck & Shoulder Tension
I loved this 8-minute long stretch. It’s quick and it again releases tension. My favorite part are the monster shoulder rolls that we do towards the end.
12-minute Yoga For Upper Back Pain
Another video mainly for the shoulders and upper back. This one was also very relaxing and just 12 min.
14-minute Yoga for Neck, Shoulders and Upper Back
My neck and shoulders felt amazing (I mean, compared to all the pain I had) after this routine. It warms up the shoulder and upper back and stretches the neck and whole upper body.
15 Minute Neck & Shoulder Pain Yoga Class
This is one of my go-to neck and shoulder routines. Whenever I have pain and think I don’t have 20 min to do the next video (which is my favorite) I do this 15 min routine. It stretches out your chest, which helps a lot with neck and back pain. You perform also some neck rolls, very slowly to relieve the tension there.
20 Minute Beginners Yoga For Neck, Back, & Shoulder Pain
Okay, so this is my absolute favorite routine. It is 20 minutes, but it’s definitely worth it. I absolutely love it – my whole back and my neck feel amazing afterwards. My favorite move is the one before the last one. It’s the first time I had seen this posture, so I was very impressed with how good it felt. If you have 20 min, try this for your neck and shoulders.
Whichever routine you choose, I hope they do help you spend less time in pain and more time being happy and feeling amazing!