Last updated on July 30th, 2018 at 09:11 am

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.

 

7 Yoga Routines To Relieve Neck & Shoulder Pain

 

3-minute Yoga for Upper Back Tension

3-minute Yoga for Upper Back Tension by SarahBethYoga

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

Yoga For Neck Pain – Beginners 5 Minute Neck & Shoulder Pain Relief Yoga by Yoga TX

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

Yoga for Neck & Shoulder Tension by SarahBethYoga

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

Yoga For Upper Back Pain by Yoga With Adriene

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

Yoga for neck, shoulders and upper back by yoginimelbourne

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

Yoga For Beginners – 15 Minute Neck & Shoulder Pain Yoga Class by Yoga TX

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

Yoga For Neck and Shoulder Pain – 20 Minute Beginners Yoga For Neck, Back, & Shoulder Pain by Yoga TX

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.

 

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Whichever routine you choose, I hope they do help you spend less time in pain and more time being happy and feeling amazing!