Bad posture, stress, and physiological tension can often lead to stiffness in the neck. Our work schedules have become so hectic that we often spend hours on our digital devices. This is one of the primary causes of neck pain. As per scientific research, it has been observed that practicing yoga for neck pain is highly beneficial. It is therefore also suggested as a therapy for neck pain relief. For poses specific to neck pain, I would advise you to try some of the yoga poses below-

Yoga for neck pain – 5 poses

Child Pose

• Sit on your heels. While resting on your hips on the heels, bend forward and lower your head to the floor.
• Keep arms alongside your body with hands-on floor and palms facing up.
• Press your chest on your thighs and hold the position for a few minutes.
• Slowly come back to sit up on your heels.

Reclining Twist

• Lie down on your back with arms horizontally stretched across your sides.
• Bend your knees. Now bring your feet close to the hips. 
• Swing the knee to the left until it touches the ground.
• Turn your head to the right and look at your right palm.
• Shoulder blades must touch the ground. With each exhalation, relax deeper into the pose.
• After a couple of minutes, repeat on the other side.

Cat Stretch

• Come on both the feet and hands to become a table. Your back forms the tabletop, and your hands and feet form the legs of the table.
• Your knees should be hip-width apart.
• Inhale, raise your chin, and tilt your head backward.
• Push your navel down towards the floor and raise the tailbone.
• Take deep breaths.
• Exhale, drop your chin towards the chest and arch your back as much as possible.
• Hold this pose for a few seconds before returning to the initial position.
• Repeat it for another five rounds taking deep breaths.

Triangle Pose

• Come into a standing position. 
• Slowly spread your legs as wide as you can.
• With your back straight, extend your hands gently sidewards.
• Slowly bend towards your right side, with your right hand touching the ankle and left hand directing upwards.
• Look at the left hand while you are still in the posture.
• Take a few breaths and observe your mind and body settling.
• Gently lift your torso and come to a standing position.
• Now you need to repeat the sequence to the left part of the body.

Half Spinal Twist



• Sit comfortably on the floor and extend your legs in front of you with hands-on your sides.
• Bend the left leg, leave it over your right knee and place it on the ground floor on your left.
• Place the right heel near the left buttock.
• Now take the right hand over your left leg and hold the big toe of your left foot.
• If you can't hold your toe, grab the ankle or raise the toes keeping your heel grounded.
• As you breathe, twist your trunk as much as possible while keeping the spine erect.
• Turn your neck and look over your left shoulder.
• Encircle your waist with your left hand, palm outwards.
• Hold it for a short duration and gradually go up to two minutes. Repeat on the other side too.

These are a few simple ways to practice yoga for neck pain. Remember to do the poses with consistency to experience the desired results. In addition to chiropractic, you can also practice massage for back pain and these poses under the supervision of an expert. Opting for the combination of chiropractic care and yoga can also help you connect your body and mind. Not only will this improve and balance your strength, flexibility, and mind; but will also provide deep relaxation.

If you are looking for assistance, then feel free to make an appointment. As your chiropractor, I would love to assist you with your health care goals.

Be well,

Dr. Cerrone