If you’re anything like me you’ve woke up on more than one occasion with a stiff neck. Or having what is commonly known as a “cricked-neck”. It’s sore, stiff, and sometimes quite painful. Next time this happens before you reach for the pain killers try this 5 minute yoga for neck pain.
Using somatic exercises to release muscular tension, this routine is short and sweet. Which means it’s easy enough to fit into the busiest day. Because, for many, when we get busy and stressed it’s easy to hold tension in the sides of the neck and upper shoulder. Try the five minute class below.
If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.
5 minute yoga for neck pain
Before getting into the somatic release, start this 5 minute yoga for neck pain in a seated position. Begin by slowly rotating the the head to the right and left. This serves two purposes, we warm up the muscles in the neck and we get to assess the range of movement in the neck. Remembering to only move in your pain-free range.
When turning the head to the sides notice:
- Is there pain? If so where?
- Do you have a greater range of movement on the right or left?
- Does the opposite shoulder want to move?
- Are there any feelings of pulling or restriction?
- Can you notice if the movement is fluid or jumpy?
Somatic Release Exercise
After a minute come to seated and shrug the right shoulder and right ear together. Hold this scunched up position. Notice how closely the ear and shoulder are, and if they connect. After a short pause for a few seconds SLOWLY release back to neutral. The key point here is SLOWLY.
As you slowly release, notice if the movement is fluid or jumpy. The slower you go, the more you’ll notice. You many also notice more if you close your eyes and allow your senses to go inwards. Once in neutral, pause for a breath, then repeat three more times.
Take a reset before doing the opposite to see if you can notice any difference in length, release, or heat. Then, repeat on the left side. Notice if you have a stronger shrug on the right or left. Does one side slowly release and the other stagger? What other differences can you feel right to left?
After doing three releases on the left, return to neutral and reassess the movement of the neck by repeating the slow rotation to the right and left. Again, slow, purposeful movement. Notice if the range of movement has changed from the beginning. Does the shoulder or body still want to move with the neck movement? If you felt restriction or tightness is it still present? You can repeat this exercise as needed. Next time you wake up with a stiff neck, try this 5 minute yoga for neck pain and see if it helps!
Want more yoga?
If you’re looking for normal yoga for real bodies then consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. Other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.
Questions
- Have you experienced neck pain before?
- Do you wake up with stiff neck?
- What areas of your body feel tight and/or sore?
How and why you should use a yoga headstand bench
Kate
I’ve been doing lots of yoga during lockdown – I love it! I suffer with occasional neck pain so will give this routine a try!
proseccobefore7
Perfect post!, whenever I am worried about something my neck is the one that alerts me about the unconscious stress I deal with. This exercises will certainly help. Thanks for sharing.
Neely Moldovan
This is perfect! I have been doing a lot of HIIT and cardio and need to stretch better!
Stephanie
I hold a lot of tension in my neck and shoulders. I’ve been going to the chiropractor for it as well as doing yoga. I will have to add this to my routine, though, to help stretch it out.