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Yoga for Neck Pain: 3 PNF Stretches

By: Abi Carver
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Woman doing yoga exercise outside

Neck pain is a drag. It drains your energy, leaves you vulnerable to muscle tweaks and headaches and stops you from doing the things that you love. Just sitting with poor posture can give you a pain in the neck but stack a sport on top of that and your days of effortless head-turning are numbered.

For cyclists, drawing the head forward for prolonged periods to look at the road ahead creates tension in the neck and upper back and compresses the cervical spine. For surfers, paddling into the waves with the neck raised and extended puts repetitive strain on the neck and shoulders. Swimming can cause similar problems. And sports like weightlifting and running, if practiced with poor posture and unreleased everyday tension, can aggravate pain and stiffness in this area.

Typically a triangle of tension develops from the jaw, to the neck, shoulders and upper back.

Get started:

1. Neck and Shoulder Rolls

Roll your shoulders forward and back, and make half circles with your head 5 or 6 times each. Take these movements slowly and carefully—moving with your breath.

2. Seated Cat-Cow

This is a great spinal mobilization, especially for the thoracic region. Start with smaller movements and gradually increase your range from there. Keep your elbows out wide and make sure that your neck is supported. Inhale as you arch back and exhale as you round forward.

3. Upper Body Mobilizations

These movements loosen up the shoulders, spine, abs and obliques. You can do 3-5 of each on either side—moving with your breath. If you can’t sit comfortably with your legs crossed, it’s fine to stand or sit in a chair.

  • Side Neck Stretch

Drop your left ear to your left shoulder and place your left hand on the right-hand side of your head. Inhale, press up against your hand for 4 seconds. Exhale, relax into the stretch for 8 seconds. Repeat 2-4 times on each side.

You can look up to one side and press the back of your head into your hand and look down to one side and press up into your hand—moving the stretch to the different muscles in the side of your neck.

5. Back Neck Stretch

Drop your chin to your chest and interlace your fingers behind your head. Inhale, press your head up into your hands to activate the muscles in your upper back and neck for 4 seconds. Exhale, relax into the stretch for 8 seconds. Repeat 2-4 times.

You can repeat this stretch looking down and to the right, and down and to the left.

6. Hands-Under-Feet Pose

Bend your knees as much as you need to. Inhale, pull up on your feet for 4 seconds. Exhale, completely relax your neck and shoulders and hang your head for 8 seconds. Repeat 2-4 times.


We share this article with permission. This article originally appeared Yoga 15’s blog.

About the Author

Headshot of Abi Carver, founder of Yoga15

Founder of Yoga 15

Abi Carver is a passionate yoga instructor dedicated to empowering individuals to reach their full potential through mindful movement. With over 10 years of experience and a certification in yoga teaching (CYT), she skillfully guides students of all levels towards achieving their health and wellness goals.

Abi's expertise lies in creating personalized yoga programs that cater to the unique needs of each individual. She believes that yoga is not just about physical postures, but also about cultivating a deep connection between the mind, body, and spirit. Her classes are designed to improve flexibility, balance, strength, and mobility, while also promoting relaxation and stress reduction.

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