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Yoga Poses for Shoulder & Neck Pain

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Yoga Poses for Shoulder & Neck Pain

Stretches to Alleviate and Prevent Neck & Shoulder Pain

Along with supplementing your physical fitness routine, yoga and dynamic stretching can also help to ward off unwanted neck and shoulder pain.

Seated Forward Bend

If you harbor a lot of tension in your shoulders, upper back, and neck—the seated forward bend is a great pose to help you find some much needed relief. This pose helps to elongate the back and neck as well as your hamstrings!

To perform a seated forward bend, follow these steps to ensure you have proper form:

  • Begin in a seated position with your legs outstretched in front of you.
  • Bring your arms straight out to your sides then up and over your head—your fingertips should be reaching toward the ceiling.
  • Tipping your hips toward, bend forward while lengthening your spine.
  • As you bend forward, picture yourself touching your belly button to your legs. If you have trouble, try putting a little bend in your knees.
  • Once you’ve bent over as much as you can without straining your neck or back, round over and hold your feet or ankles with your hands.
  • Hold this position for up to 30 seconds.


If you’re suffering from persistent neck or shoulder pain, ear-to-shoulder pose is an excellent way to help you relieve the tension that may be responsible for your discomfort.

To perform the ear-to-shoulder pose, follow these steps:

  • Begin in a seated position with your hands resting on your knees.
  • Slowly drop your chin to your chest; you should feel a gentle stretch at the back of your neck.
  • Hold this position for 5 to 10 seconds.
  • Slowly roll your right ear to your right shoulder while using your right hand to gently pull your head toward your shoulder.
  • At the same time, your left hand should be out to the side reaching for the floor to elongate the neck.
  • Hold this position for 5 to 10 seconds.
  • Releasing your hand from your head, gently roll your chin back to your chest.
  • Repeat on the other side.

Melting Heart Pose

The melting heart pose is another good stretch for your neck and shoulders. It helps to support the mobility of your shoulders while elongating the spine, preventing hunched shoulders.

To perform the melting heart pose, follow these steps:

  • Begin on all fours with your knees a little wider than hip-width apart.
  • Slowly lower your upper body from resting on your hands to your elbows.
  • Keeping your hips and knees in alignment, extend your arms out in front of you as you bring your chin to the floor.
  • Hold this pose for up to 5 minutes.

Orthopedic Care in Fox Valley

At Fox Valley Orthopedics, we can help you get back to a pain-free, comfortable life. If you have been dealing with aches and pains that have lasted for more than a week, don’t put off getting help another day. Call (630) 584-1400 today to schedule your appointment.