7 Yoga Routines To Relieve Neck And Shoulder Pain

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.

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

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How To Get Fit Without A Gym Membership – Tips For Working Out At Home

If you think you need a gym membership to get fit and lose weight, then you’re probably making excuses. These tips will help you in shape at home without going to the gym!

*This post contains affiliate links.*

So many women tell me they need to sign up for a gym, so they can lose weight and get in shape. To that I just roll my eyes and continue with my day. You know, people don’t really listen when you give them well-intentioned advice.

The gym isn’t a bad place to be, but do you really need it to get in shape or to lose weight?

I’ve had a gym membership for years, but I am also someone who actually LOVES to work out at home.

The Benefits of Working Out At Home

The biggest benefit in my opinion: Working out at home saves me time. I don’t need to get to the gym before or after work and therefore I’m more likely to work out.
You can squeeze in 5-minute workouts whenever you need a break from whatever you’re doing
Work out whenever you want (don’t need to stick to opening/closing hours)
Don’t need to wash my hair, put make up on, even brush my teeth (disgusting or genius?…yes, disgusting)
If you’re just starting out – you get to try new things in the comfort of your own home
Saves you money

7 Huge Secrets To Get Fit Without The Gym

Now here are 7 awesome tips, or should I call them secrets to get you started with working out at home even if you don’t have a gym membership. These will help you lose weight, start taking better care of yourself and will motivate you to make some healthy changes in your everyday life.

Secret # 1: You don’t need much

via giphy

Many people will tell you, you need a ton of equipment. Basically, you don’t need to change, but you’ll have to turn one of your rooms into a home gym. Well, I don’t have an extra room and I don’t want to spend a lot of money on equipment. I know it’s hard to believe, but I’ll say it: I am not Beyoncé, mkay?

But here’s what I actually use and recommend to start exercising at home:

A good, thick exercise mat. I had an exercise mat that wasn’t thick enough and it would really hurt my knees, elbows or back when I do pilates or other mat exercises. Like seriously, the next day I would have bruises. Getting a thicker exercise mat, made a huge difference.
The right shoes. I used to work out without shoes at home (again that genius), but then I would hurt my ankles and wouldn’t be able to exercise for weeks. Don’t do that! Get shoes that will make it easy and pleasant to walk and exercise.
Free weights. This is something I thought I never needed and it’s completely optional if you’re just starting out. First get into the groove and build some endurance and strength. At some point, when you get comfortable – it’s time to step it up and get some hand weights to develop more strength. I don’t use heavy weights, mine are 3lbs and I have some that are 8lbs, and I find this to be enough for me.

That is all you need – 3 things.

Of course, you can get some cute looking exercise clothes, some resistance bands, and so on – but these are the 3 basics I would definitely recommend when you want to start working out at home.