Skip to content

Yoga For Neck and Shoulder Pain – Safe and Easy Stretches for Beginners

Ever wake up with a crick in your neck? Give this short and easy flow a try! Cole designed this 15 minute beginner yoga video to help ease pain and tension in the neck, shoulders, and upper back area. These deep stretches are sure to help break through any tightness you may be experiencing. Certified Yoga Instructor Cole Chance from Austin TX, leads this beginner friendly yoga flow.

Hi friends this is cold chance and i’m here with my puppy shanthi she wanted to join and have her 15 minutes of fame today so i finally told her that she could come on so she’s ready for her close-up stay hi shanti she’s my pride and joy anyway for you all i have a neck and shoulder video we’ll just keep it short and simple if you just kind of wake up with the

Crick in your neck or you just need to take a little break and kind of work on what’s happening to go on with the rest of your day so we’ll keep this kind of sweet and short but i’ll show you some of my neck my potent neck stretches and hopefully that this will help you out and give you a little more space yeah so to start go ahead and close your eyes tuck the

Chin just feel it opening up in the back of the neck and start to shake your head you know shake your head yes just kind of giving an opening a little bit now taking the ear over towards the right let’s start to make some circles and then back so moving really slow you know i’m feeling lots of little creaks and cracked so you may be as well and just moving really

Slow in mindfully notice where the tension is if it’s more in the back of the neck the left side the right side i’m just trying to become aware i can really feel it the back left of my neck so surfing it’s specific about where things are coming from now keep the ear over towards the right side i’ve shown this in a couple videos this is my favorite neck stretch

So the ear will go over to the right this tends to slump people kind of automatically so be sure to open up the chest let the traps fall down the back take the left hand select the hands push the heel of the hand away holy and start to open here so find a spot and breathe tendency is to hold the breath and holding the breath actually start to create more tension

So breathe deep the more that you you can move the arm around a little bit what to feel how that changes the sensation and even move the head down and up so there’s a lot of little variables that you can get into so just this stretch alone man this is like a miracle worker for me try looking up but just really bringing awareness paying a lot of attention to like

Oh right there if i go a little to the left than oh right there there’s a lot you can start to find we start to notice more when you’re building that relationship with your body that mind-body connection a lot of times we just say my neck hurts looks like well where and a lot of times we can’t answer that question precisely so when you find that spot stay right

There breathe deep this deep breathing tells the nervous system to relax so this is the breathing is just as important as the stretch this is what’s allowing the stretch to really resonate couple more rounds slowly start to bring the neck back up we’ll take the left hand place it on the right knee and just gently twist over gaze over the right shoulder inhale lift

Tall find the length exhale twist and one more time as if i was pulling up on your ears twist good come back center let’s take the left hand up towards the sky drop the palm towards the back you can take the elbow and push the head back into the arm so start open up kind of underneath the shoulder here if it’s available to you can also take this hand behind the

Back wherever you are pressing the head back into the shoulder opening up one more big round of breath release the arm now this time left arm goes over right arm pulls in outside of the shoulder and then release shake it out let’s go to the other side so bringing the forehead or the chin bring the chin down again shaking yes shaking no this time rocking the ear

Over to the left side and then back let’s take about three big circle starting to map out what’s going on next time around leave the ear towards the shoulder and like i just noticed my shoulders kind of rolled in it’s something that we do to protect something that we do when there’s a little bit of tension i have tension in my neck so i automatically want to go

Like this which creates more tension so open up breathe start to bring the heel of the hand out towards the right let the ears relax down away the shoulders relax down away from the ears and start to explore again remembering you can move the head also move the arm deep in your breasts i need constant reminders so maybe it’s helpful to you as well inhale deeper

One more big drink of air in and really start to come up bring that right hand over to the left knee inhale links telescope to spine and then exhale twist towards the left so twice with breath inhale fine link exhale twist and again coming around to center right arm up towards the sky drop the hand back left arm to elbow head back into the arm or the left hand

Can go behind the back whichever’s pick your poison or pick your medicine leaving deep release that all bring it across the body out getting into the outside of the shoulder then you can release just a little bit in an exhale pull is we having the breast relief will take eagle arms here so let’s start with the big t let’s gaze up open open open exhale round

Round around drop the chin inhale open then exhale let’s bring the right hand the right arm over the left arm across at the elbows back to the hands together or fronts or the palms together elbows are in line with the shoulder press the shoulders or press the elbows out towards me inhale fingertips high exhale round everything in get into the the traps let’s

Just stay here for a moment that feels nice muscles on the sides of the spine can just slowly open and release here now let’s move with breath inhale lengthen fingertips up arch the back and exhale bring it all in elbows to belly belly to spine once more inhale lean open up tall hands to heart center but in hello open one being your tip touch in front inhale

Open and this time let’s bring the left hand left arm over cross at the elbow so the opposite way whichever what side you didn’t do last time elbows in line with the shoulders as we lift up exhale bring it all in compact inhale lengthen once more good open the arms up hands to heart center let’s bring the hands to the knees i’m going to wiggle the torso shake

The shoulders maybe rolled and back here finding a little movement a couple more articulations let’s pull on the knees bring the chest forward gaze up feel stretch in the back and then exhale round forward twice more inhale pull up the knees exhale round begin and come to center come to stillness you just kind of feel feel around notice space that you’ve created

And this is just really beneficial short little practice that can really really get into those spaces of tightness and tension so it’s really good to had just a couple go-to poses so i hope that i hope that all of them worked but even if you just found one of them just kind of put that into your toolbox so whenever you’re having an issue you can fix it thank you

All so much and shanti thank you too and i will we will see you next time check out more about me at cold chance yoga calm and we have all types of goodies at yoga tx org thank you so much for joining me on this day exhale then inhale we’ll start to sit back and lift the arm so chair pose inhale spread the collarbones and exhale sit a little bit deeper so i have

A knees separate here you can have a neat you can have the feet together if you’d like these are

Transcribed from video
Yoga For Neck and Shoulder Pain – Safe and Easy Stretches for Beginners By YOGATX