Yoga poses to relieve neck and shoulder tension
I used to have my stress tied in a tight and painful knot between my shoulder blades. At the end of a hard workday at my desk my neck was a stiff rod and my shoulders were almost kissing my ears. I was desperate in need of a solution. Trying all that, I have learned that there is a strong and natural remedy: yoga. These are the yoga poses that help you get rid of neck and shoulder tension thus changing my life entirely. This is the very habit that I practice in order to melt away the pain and experience deep and long lasting relief.
Reason why I use Yoga to relieve tension.
Why is this so effective, we should know before we proceed with the poses. In my case, tension in my neck and shoulders was not merely the problem of the muscle load, but also the physical display of stress and bad posture. Yoga addresses both. The stretching of the back relaxes the long term tight muscle and mindful breathing relaxes the nervous system. It is one-two strike against suffering.
My Pre-Flow Essentials: Preparing.
I never just jump in. It is all about a conscious beginning.
Find Your Foundation
I lay my mat somewhere there I am not disturbed. The only thing I require is a yoga mat and it could be a pillow to add some comfort.
Tune Into Your Breath
I begin by sitting somewhere comfortably, closing my eyes and making three deep breathe. I breathe in slowly, with my nose and prolongedly, with my mouth. This is a message to my body that it is time to release and abandon. H2 The Ultimate Poses to Liberate Strictness.
This is my core sequence. I walk slowly and do not stretch myself. I attentively listen to my body, it is the best piece of advice I can give.
1. Neck and Shoulder Awareness Rolls.
This is my perfect warm-up. How I do it: I sit or stand tall. Gradually I bend my right ear down on my right shoulder, and experience a mild stretch. I hold for a breath. then I gradually get my chin down to my breast, and down to the left shoulder.
I do this 5 times in every direction. Lastly, I roll my shoulders slowly but surely to the ears, back, and down in large and slow circles. Why it works in my case: It generates instant reality in the most restricted areas and increases synovial fluid within my joints.
2. Eagle Arms (Garudasana Arms)
It is a miracle worker to that upper back knot. My way of doing it: I open my arms. I cross my left arm over my right arm and it goes under the elbow. Then I use my elbows and strike my palms (or the backs of my hands in case my palms are not long enough).
I raise my elbows as far up as possible and pull my shoulders towards my ears. At this point, I will do 5 deep breaths on this side and another 5 on the opposite side. Why it is effective: It produces a full-bodied reach all over my shoulderblades and rotator cuffs which are otherwise inaccessible spots.
3. Thread the Needle
This is a position that releases profound rotational stiffness. What I do: I put hands and knees up in a tabletop. I place my right arm behind my left arm with palm up and I lean my shoulder and temple on the floor on the right. I have one hand (my left) standing in place. I breathe in 5-8 deep breaths, and I can feel an unbelievable release in my upper back. I gradually emerge and reiterate on the left side. Why it works with me: It is a submissive, internal stretch that I can truly get into, and it is fantastic.
4. Gomukhasana Arms Cow Face Pose (Arms).
This range of motion focuses on another section of my shoulders and triceps. My way to do it: I put the right arm up in the air, bend the elbow and put the hand down my back. I have my left arm, which extends down and back, bending the elbow to attempt to hold my fingers behind my back.
When my hands do not meet I use a strap or a towel! I breathe in 5 times and then turn the sides. Why it works well in my case: It helps in loosening my tight rotator cuffs and the backs of my arms which are usually neglected.
5. Supported Child’s Pose
It is my final rest-and-reset pose. My technique: I go on my mat and sit down on my heels and lean forward, with my forehead on the floor. To improve the shoulder release, I will walk my hands to one side and several breaths and to the other side. To ensure additional comfort, I have the pillow under my chest or forehead. How it feels good to me: It gives a mild traction to my spine and leaves my shoulder girdle to relax completely and take off the weight.
My Tips for Lasting Success
This was a practice that I needed to make a habit. I do not act flawlessly, I just practice. Even a little bit of time, 10 minutes a day, is a difference to me compared to one hour per week. I listen to my body. I withdraw when something hurts or is sharp. A gentle stretch is the goal. I integrate mindfulness. I concentrate my breath during every pose. I visualize breathing space into the narrow room and extinguishing the stress away.
My Life Since I Have Started this Practice.
This simple sequence has made a tremendous difference in my life since I have made it part of my daily life. The pained feeling in my neck has disappeared. I am taller, open, and much less stressful. My shoulders now just hang there in their proper position not cocked in by my ears. These are the yoga poses that helped me to have my comfort and freedom back because of neck and shoulder strain.
Frequently asked questions: Your questions, my answers.
What frequency of these poses?
I would like a brief 5-10 minutes session every day, particularly in cases where I am tight. Even by performing them a few times a week (3-4), one will feel a lot better.