Sports and Fitness

5 Proven Yoga Stretches For Neck & Shoulder Pain Relief! With Lindsey Samper

[Music] hi my name is Lindsay Samper and I’m gonna show you five yoga poses that I love to do for neck and shoulder pain and as someone who has a lot of issues with neck and shoulders I know what it’s like to have to deal with that pain and these are my go-to poses I absolutely love to do them love to do them every single day let’s get started on our hands and knees with your shoulders over your wrists and your hips right over your knees and on your inhale reach your left arm up towards the ceiling but keep your waist and your hips square so don’t move your whole body let your movement come all from your upper spine so reach your left arm up up up up up and then spread your left arm through underneath your right arm and place your left ear down towards the floor and then you can walk your right fingertips up towards the front of your mat stretch your right arm straight and then press the back of your left arm down into the floor to start to twist open a little bit more and at the same time draw your right hip back so keep your hips square again you want the movement to be coming from your upper body not from your abs or your hips take a full breath in exhale out completely two more breaths just like that and let your neck and shoulders be relaxed here but keep your arms active so press your right hand down into the ground press your left arm into the ground to keep yourself twisting open good and then take your right hand in front of your face press down into the ground and then re stretch your left arm up towards the ceiling again exhale left hand down let’s do the other side inhale reach your right arm up towards the ceiling twist only from your upper back go ahead and on your exhale thread your right arm through take your right ear down to the floor and then walk your left fingers up towards the front of your mat keep your left arm straight keep your right arm straight press the back of your right hand down into the ground and keep twisting your upper body open and then pull your left hip back keep your arms active so left arm actively presses down right arm actively presses down but keep your face soft shoulders soft neck soft [Music] and breathe full breath in beautiful brother take two more breaths just like that and again keep pressing the back of your right arm down into the ground and keep twisting your chest open towards the ceiling and continue pressing your left hand down into the ground as well one more breath in exhale out completely then take your left hand in front of your face press down inhale reach your right arm back up towards the ceiling and exhale take your right hand down from here walk your arms forward come all the way down until your forehead comes towards the floor if that’s too much of a stretch in your shoulders and that’s fine your head doesn’t actually have to come all the way down you don’t want any kind of pinching or pulling in the shoulder joint but reach your arms forward and stay active there so press your palms down into the ground to lift your armpits up really make a lot of space and your arms and your shoulders good now you can stay here if this is enough of a stretch for you stay here if you need a little bit more then come unto the knife-edge part of your arms and bring your palms together stretch them out straight and then from here bring your forehead down to the ground if you don’t feel much of a stretch here walk your arms further away from your body so there’s straighter press your palms down press your palms into each other and press your arms down into the ground that creates even more of a stretch slowly walk your hands back up we’re gonna make our way down into our belly so lower yourself all the way down we’re gonna stretch out the chest muscles take your right arm out to the side at about two o’clock so not 12 o’clock not 3 o’clock but 2 o’clock and then bend your elbow just a little bit take your right ear down to the ground bend both knees and take your feet over to the right side so you’re coming on to the right side of your body and then take your left hand and you can press your left hand into the ground to start to twist open a little bit more so you’re gonna feel a really nice stretch through your right chest muscles so I want you to find a nice stretch where you’re eating a good stretch but it’s not too much so you can determine how much of a stretch you get by how hard you press your left hand into the ground to twist your body open to the side a little bit more good and continue to breathe so we’re getting into the PEC minor muscle it’s a really tiny muscle underneath your PEC major and it attaches to your scapula and it pulls it down so for a lot of people who have rounded shoulders from sitting in front of a computer all day or reading books all day or driving a lot that muscle gets shortened a lot and so for neck and shoulder pain it’s really important that we start to release and stretch that out okay come back to Center let’s do the other side so left arm out to the side at about ten o’clock bend the elbows slightly take the left ear down to the ground bend both knees take your feet to the left side good and then press your right hand into the ground to twist open as much as you need to get a good stretch and just take note because probably one side is quite a bit tighter than the other just be aware of that full breaths in through your nose full exhale out you can always adjust your arms around a little bit if you need more of a stretch and again if you need more pressure right hand into the ground to twist open so that you’re trying to twist your chest up towards the ceiling find a good stretch that sweet spot make sure your left palm is flat against the floor take two more breaths here this is a great one to do first thing in the morning and definitely at the end of the day good one more breath in full breath out and then slowly come back to Center take your hands underneath your shoulders come all the way up to a seated position so any kind of comfortable seated position is fine if you want to sit in a chair that’s fine reach your arms out in front of you you’re going to take your right arm on top of your left right above your elbows and then spin them around to where your palms come together just like this if that’s too much for your shoulders then feel free to just take your palms to your shoulders you can just do the stretch from here good lift your elbows up and if you have your palms like I do pull your hands away from your face and whichever variation you’re doing press your bottom arm up and your top arm down so you’re really pressing your arms into each other and you should feel a really good stretch through the back right in your upper back in between your shoulder blades and in through the shoulders so again continue pulling your hands away from your face lift your elbows up and for both variations press your arms strongly into each other but relax your face don’t clench your jaw keep your face relaxed breathe in and breathe out good one more breath in and exhale out slowly release your arms shake it out a little bit and we’ll do the other side so arms reach out in front left arm on top of the right the higher up you can get above your elbow the easier is to spin around and bring your palms together or take the variation where you’re holding on to your shoulders again lift your elbows up away from the ground pull your hands out away from your face and for both variations press both arms strongly into each other so your left arm presses down and then press your right arm up so for this one you’ll fill up more in your left shoulder on your left side but you you might fill it in both so keep the activation of your arms keep strongly pressing both arms into each other but at the same time keep the rest of your body relaxed so relax in your belly keep your face relaxed eyes relaxed full breath in through your belly exhale completely out one more deep belly breath in and exhale completely you can pull your hands out away from your face we’ll stay here for just one more breath in and exhale it slowly release your arms shake it out and then just rest your hands down and do some shoulder shrugs loosen everything up and the last thing that I like to do is some movement for the head and neck and I like to do this throughout my day so we’ll start with some movement and just drop your chin down towards your chest stretch out the back of your neck and then very very very slowly roll your head all the way over to one side where your ear is over that shoulder and I want you to move slowly so that you can feel what areas have a lot of tension you’re gonna slowly bring your chin back down toward your chest go to the other side and just take your time going from side to side and if you feel at a certain spot that oh that’s really really tight then stay there stay there get a good stretch in take a full breath in and on your exhale see if you can relax a little bit deeper and then keep moving on find another sweet spot that’s got a good stretch and stay there take a full breath in long exhale out good now that you’ve gone slow just go a little bit faster now taking one year to one shoulder and the other to the other shoulder and just get some nice movement in let’s take it one more time on each side take your chin all the way down towards your chest take each ear over to each side and then come back down to the center look straight up let’s do a stretch for the neck so take your right ear towards your right shoulder and then don’t let your right shoulder just be passive there actively reach your right shoulder down towards the floor away from your ear as you reach your right ear towards your shoulder and then extend your left arm out to the side and really reach strong through your left arm so it’s the activation and your arms that are gonna give you the good stretch in your neck so keep reaching your right shoulder down as you take your right ear towards your shoulder and then actively reach your left arm out to the side get long on the whole left side good full breath in full breath out and then slowly come back to Center do a couple of shoulder shrugs again loosen everything up before we take the second side good and then take your left here towards your left shoulder and then actively reach your left shoulder down away from your ear towards the ground keep reaching your left ear over a little bit more and then extend your right arm out to the side straighten through your right arm straighten through your fingers really reach all the way through your fingertips you should feel a good line of energy running all the way up your arm and into your neck and don’t forget about your left shoulder actively pull it down reach through your right arm and keep reaching your left ear over a little bit more torture shoulder keep your jaw relaxed keep your face relaxed nice deep inhale exhale out completely and then slowly come back to Center do a couple of shoulder shrugs again good and then inhale reach your shoulders up towards your ears really reach them up high and then drop them all the way down do that two more times reach your shoulders up high as you can and then drop them all the way down last time reach them up and then exhale drop them down so I hope you enjoyed these stretches they’re great to do a few times a day you can do them every single day they’re really good for just keeping everything loose up top the other really important thing for neck and shoulder pain is to just breathe nice full deep breaths in full breaths out that’s gonna help everything settle down a little bit better I hope you have a wonderful day namaste with hundreds of videos that you can stream on virtually any device to help you reduce stress lose weight or just improve your health and well-being overall and wellness plus TV we are dedicated to helping you on your health and wellness journey join wellness plus TV to find hundreds of videos to help you improve the health of your body and your mind wellness Plus dot TV get well feel better [Music]
Video source: https://www.youtube.com/watch?v=4Ygz6G7nlkY

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