6 Yoga therapy techniques for neck and shoulder tension

We spend the majority of our day misusing our neck and shoulders as all our daily activities involve the shoulders moving forwards and the head looking down or peering forwards. No wonder we all experience neck and shoulder issues at some point in our lives and I cant tell you how many people a week ask me for advice to help alleviate the discomfort.

Neck and shoulder issues are generally caused by stress, tension, postural issues and injuries and it is important for you to gain advice from your health consultant so that you understand the root cause of the issue. For general muscular tension and postural issues the following 6 Yoga therapy techniques practiced daily may be beneficial to help resolve the problem.

Please ensure all techniques are practiced pain free and within your own range of comfortable movement.

Neck release

Seated / standing with spine vertical

INHALE - lengthen upper spine - EXHALE - Relax left ear towards left shoulder

Breath through the stretch that you feel on right side of your neck

6 - 8 breaths.

Tuck chin down if any compression at the back of the upper spine.

Use left hand to support left side of head back up. Repeat other side.

Neural lengthening

Seated with spine vertical and shoulders relaxed.

Arms lifted parallel to mat.

1 - Inhale - Lengthen arms and rotate palms up

- Spread fingers and thumbs and point downwards

2 - Exhale - Lengthen arms and rotate palms forwards, down and up

- Curl fingers and thumbs in to make a gentle fist

Repeat 6 - 8 breaths

Shoulder release

Seated with spine vertical and shoulders relaxed.

Link fingers in and place hands on back of head.

1 - Inhale - Stretch elbows back and open chest, squeezing shoulders blades together and down.

2 - Exhale - Elbows towards each other, open upper back, chin pressing down

Repeat 6 - 8 breaths

Archer arms

Seated/ standing with spine vertical and shoulders relaxed

Inhale - Arms parallel to mat

Exhale - Raise right arm up and left arm down. Bend both elbows resting hands on back / grasp hands together / use a belt

Inhale - Expand chest / lift ribs

Exhale - Press shoulder blades down - 6 - 8 breaths - Repeat other side

Eagle arms

Seated with spine vertical and shoulders relaxed

Inhale arms parallel to mat

Exhale cross right arm over left and wrap arms around each other, press palms together

Inhale - Expand upper back / lengthen spine and neck

Exhale - Press shoulder blades down / squeeze arms together

Repeat other side

Chest opener against the wall

From Warrior A against the wall Right Leg forwards

Inhale Rotate right arm back and place hand the wall

Exhale Shoulder blades down

Rotate chest forwards

Contract Left Glute Muscle

Feel the breath expanding and relaxing right upper chest

Repeat other side

Namaste :) Ann-Marie

www.amiyogateachertraining.co.uk

DISCLAIMER -The physical activity involved in yoga practice should present no problems to a person enjoying normal good health. However, if you have any medical condition or disability which may affect your participation, it is your responsibility to ensure that you seek any appropriate medical advice beforehand. Whilst every care is taken to ensure that your safety is maintained during yoga practice, you understand that you participate at your own risk and you understand that Ann-Marie Mainprize cannot take responsibility for any injury or damage incurred during yoga practice. It is your responsibility to ensure that your practice space is free from hazard and is a safe space to practice within to prevent injury.
You have read and understand the above and accept that you participate in online yoga practice on this basis.

Ann-Marie Mainprize is a holistic health practitioner with 23 years experience specialising in Yoga, Meditation, Sports injury therapy, Trauma sensitive and restorative yoga and leads a 200hour Teacher Training Course in Hull East Yorkshire certified by Yoga alliance Professionals UK. Founder of The Yoga Therapy Foundation a registered Charity and owner of The Yoga Training Academy in Hull.