Yoga Neck Pain Relief: Practices For Home Or Office


Yoga Neck Pain Relief:  Practices For Home Or Office

sitting at computer

In today’s world, our neck muscles are constantly under stress and tension causing pain and limited range of motion, and even headaches.  We sit hunched over a computer keyboard most of the day, drive in crazy traffic to and from work only to get home to do household chores.

There’s no time to unwind and relax…remember the old “Calgon, take me away” commercials?  No time for that anymore.  Wouldn’t it be great to have an easy exercise, like yoga for neck pain relief, that you could do at home or the office?  

Even when we think we’re relaxing and watching some T.V., we’re never really fully relaxed.  I don’t know about you, but I can’t just sit and watch T.V. without knitting, mending something, or searching for coupons. All, with my head tilted down, causing more and more tension in those neck muscles.   When, what I should be doing, is a yoga for neck pain relief practice while I’m sitting in front of the tube.  And then, I finally found the perfect yoga practice for neck pain relief that I can do virtually anywhere! 


I am going to show you some yoga neck pain relief positions that I’ve been doing for quite a while, now, and almost daily that have given me tremendous relief from neck and shoulder tension and stiffness. Yoga neck practices (exercises) are referred to as “Yoga for Success”, since you instantly feel more alert and sharp.  I’m going to go over some very easy and basic yoga neck practices that you can easily perform at work or home.  But, first, lets talk about some of the benefits you’ll see almost immediately following a short stretching practice.

Benefits Of Yoga Neck Pain Relief  Exercises


Both the neurological and energy systems branch out significantly between the shoulder blades and the bowel, so keeping the neck region in good condition is very important.  Some of the benefits you’ll receive within 3-5 minutes of performing the exercises include:

  • an increase in alertness
  • a decrease in lethargy
  • an increase in memory
  • an increase in intellectual sharpness
  • relieves muscle tension in the neck, shoulders and upper back
  • relieves headaches
  • keeps the spine healthy and active

Precautions When Practicing Yoga Neck Exercises

Always check with your doctor if you’ve had a moderate to severe neck injury before practicing any of these stretches.  Only take the stretch far enough to feel the pull, but you shouldn’t feel increased pain or discomfort.  You should be able to move into each stretch further every time you practice.  

How And When To Practice

These neck exercises are best when done two times daily at sunrise and sundown, 5:00 AM and 5:00 PM.  You may also practice during the day whenever you are feeling especially tense and stiff to rejuvenate your energy level.  The neck practices can be done either standing or sitting.  I prefer standing, as I feel I get a fuller stretch.

Let’s Get Started With My Favorite Yoga Neck Pain Relief Practice

All together, these practices or exercises shouldn’t take more than 7-10 minutes, total.  

First Neck Practice

  • stand with feet comfortably apart and parallel to each other
  • keep your arms and shoulders loose and relaxed
  • close your eyes
  • make sure your neck is loose, no stiffness
  • as you exhale, slowly lower your chin to your chest (starting position)
  • as you inhale, gently bring your head up and take it back
  • as you exhale, bring your head down to your chest

Repeat this cycle 3 times

yoga neck practice

Second Neck Practice

  • as you inhale turn your head slowly to the right to the extreme point you can turn
  • as you exhale bring it back to the center
  • as you inhale turn your head slowly to the left to the extreme point you can turn

Repeat this cycle 3 times

Third Neck Practice

  • as you exhale slowly and gently bring the right ear to the shoulder to the extreme point you can go
  • as you inhale bring your head back to the center
  • as you exhale slowly and gently bring the left ear to the shoulder to the extreme point you can go
  • as you inhale bring your head back to the center

Repeat this cycle 3 times

 Fourth Neck Practice

  • as you exhale lower your chin to the chest (starting position)
  • as you inhale, slowly and gently rotate your head toward your right shoulder
  • as you exhale, continue the rotation by rolling your head back, and then, around to your left shoulder
  • switch and rotate in the opposite direction

Repeat this cycle 3 times

Fifth Neck Practice

  • rotate your shoulders forward
  • as you inhale come up
  • as you exhale go back down, rolling your shoulders forward, up and down

Repeat this cycle 3 times

  • rotate your shoulders back
  • as you inhale come up
  • as you exhale go back down, rolling your shoulders forward, up and down

Repeat this cycle 3 times

Congratulation, you’re done!  How do you feel?  Muscles relaxed?  Please let me know how and if these yoga neck exercises helped you with any neck and/or shoulder issues in the comment section below.  

You may also be interested in reading my post What Are Yoga Props?

Be Well!




10 thoughts on “Yoga Neck Pain Relief: Practices For Home Or Office

  1. Hi Great article and I will definitely recommend to my mother. I think you did a great job in explaining and showing the activities through images.

    I am impressed to know that the neck exercise is good for memory and headaches. I didn’t know that.

    I find it so important to respect the breathing pattern when doing yoga, I think many people don’t realize the importance of it.

    Thanks for sharing!

    • Hi Stefan! Hey, this practice doesn’t have to exclusively for us women over 50; you could benefit from it as well. 😉

      Thanks for popping and leaving such a great and valid comment! Yoga teaches that the breath is life, so it only makes sense that within every yoga practice the focus is on the breath first and then, the movement.

      Be well!


  2. Oh yes. These do work! I feel more relaxed and ready to conquer. 🙂 I only wish I’d have tried them years ago. They are not just for those over 50! Fantastic!

    • Hi Jill! You’re right, this is a practice for really anyone of any age or sex. I’m so happy you gave it a try and found some relief. Stay tuned; I’ll be sharing more of my favorite yoga practices and exercises along the way. Thanks for letting us know how this one worked for you! Be well, my friend!

  3. Just tried your neck exercises and i am actually feeling much better ! I feel much more relaxed, i usually do that kind of exercises after work, i am a nurse so my job is very stressful sometimes. I would like to know if there is are any restrictions for that kind of exercises ? Thx

    • Hi, Tatiana! I’m so happy you felt some relief with this neck practice. It has almost instantaneous results. The only restriction would be if you’ve had a prior and serious neck injury or a bulging disc. Always check with your doctor if you’re not sure. Thanks so much for visiting and leaving your valid question. Be well!

  4. Great article! I love yoga and I love when little yoga exercises can be done anytime and anywhere to help the body and the energy flow. Thank you for your tips, they are really detailed and helpful and include the breathing part which is very important as well. They are going to help a lot with my neck problems.

    • Hi, Effie! Awesome, so glad you found the article helpful! Most people get relief immediately with this practice.

      Be Well!


  5. I usually have neck pain and I really cannot get over tha fact that we can actually use yoga to get rid of it.
    I usually get it during my dance sessions and trust me they are really painful and sometimes the nerves on the entire side get swollen!
    I want to know if I could perform the same techniques on them or or there is no other way than taking medication?

    • Hi, Shrey! Sorry to hear that you are experiencing such pain in you neck. This practice would be an excellent starting point. I’d try it before and after your dance session.

      You may also have luck finding more yoga practices here:

      All my best to you! Thanks for taking the time to read and comment on my article.

      Be Well!


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