Gentle stretches and yoga poses for neck & shoulders

1. Neck Rolls (seated)

Purpose: Releases stiffness

Sit tall, shoulders relaxed

• Drop right ear toward right shoulder

• Slowly roll chin to chest, then left ear to shoulder

• 5 slow circles each direction
  ** Keep it smooth—no crunching

2. Seated Neck Stretch

Purpose: Targets upper traps

• Sit upright

• Gently tilt head to the right

• Place right hand on head for light pressure

• Hold 15–30 seconds, switch sides
  ** Shoulders stay down

3. Shoulder Rolls

Purpose: Warms up joints

• Inhale, lift shoulders up

• Exhale, roll them back and down

• 10 reps, then switch sides

4. Scapular Retraction

Purpose: Improves posture and shoulder stability by strengthening the muscles between the shoulder blades.

• Begin sitting or standing with your back against a wall in an upright position.

• Head, upper back, and hips lightly touching the wall

• Gently tuck the chin, Arms relaxed by your sides and avoid shrugging shoulders.

• Squeeze shoulder blades together and downwards. Hold for 5-10 seconds. Repeat 10 times for 1-2 sets.

5. Doorway Pectoral Stretch

Make it stand out

Purpose: Stretches the chest (pectorals) to improve posture and reduce shoulder and neck tension.

• Stand in a doorway

• Place palms and forearms on sides of the doorway at a comfortable height.

• Take a small step forward, pushing the pelvis forward until a stretch is felt in the front of your shoulders. Hold 30-40 seconds.

6. Cross-Body Shoulder Stretch

Purpose: Stretches the back of the shoulder (posterior capsule) to improve shoulder mobility and reduce stiffness or discomfort.

• Sit or stand tall

• Relax shoulders and spine

• Bring one arm straight across your chest at shoulder height

• Use the opposite hand to gently pull the arm closer to your body

• Keep the shoulder down, away from the ear

• Maintain the stretch for 20–30 seconds

• Breathe slowly and stay relaxed

7. Child’s Pose (Balasana)

Purpose: Releases tension in the neck, shoulders, and upper back while calming the nervous system.

• Kneel on the floor with big toes together and knees slightly apart

• Sit back onto your heels

• Fold your torso forward

• Extend arms forward with palms resting on the floor
  (or rest arms alongside the body for deeper neck relaxation)

• Allow the forehead to rest gently on the mat or a cushion

• Keep the neck relaxed and long

• Breathe slowly and deeply

• Hold for 30–60 seconds (or longer if comfortable)

8. Puppy Pose (Uttana Shishosana)

Purpose: Opens chest, shoulders, and upper back

• Hands and knees position

• Walk hands forward, hips over knees

• Lower chest to floor, forehead or chin rests on mat

• Hold 30–60 sec, breathe deeply

9. Cat–Cow (Marjaryasana–Bitilasana)

Purpose: Improves spine & neck mobility

• On hands and knees

• Inhale → lift chest, gaze slightly forward (Cow)

• Exhale → round spine, tuck chin (Cat)

• 8–10 slow rounds

10. Thread the Needle

Purpose: Deep shoulder release

• From all fours, slide right arm under chest

• Palm facing up, rest shoulder/head if comfy

• Hold 30–60 seconds

• Switch sides

11. Puppy Pose (Uttana Shishosana)

Purpose: Opens shoulders & upper back

• Hips stacked over knees

• Walk hands forward, chest melts toward floor

• Forehead or chin down

• Hold 30–60 seconds

12. Eagle Arms (Garudasana arms)

Purpose: Releases upper back & neck

• Sit or stand

• Cross right arm under left, palms touch or not

• Lift elbows, draw hands away from face

• Hold 20–30 seconds, switch

13. Child’s Pose with Side Stretch

Purpose: Gentle decompression

• From kneeling, sit back on heels

• Walk hands to the right → stretch left shoulder

• Hold 30 seconds, switch sides

14. Seated Side Bend + Neck Release

Purpose: Final unwind

• Sit cross-legged

• One hand down, other arm overhead

• Side bend gently

• Add a light neck tilt if it feels good

• Hold 20–30 seconds per side

15. Savasana for Neck & Shoulders

Purpose: Relaxes trapezius, levator scapulae, and shoulder muscles, Reduces stress-related tension in neck

• Lie on your back, arms resting alongside body, palms facing up

• Place a thin pillow, folded blanket under the head to maintain neutral alignment
  Avoid tilting head forward or back

• Inhale deeply into the chest and upper back

• Exhale slowly, releasing tension from shoulders and neck

• Stay in this position for 3–10 minutes, scanning body from head to toes

• Consciously release any tension in neck and shoulders with each exhale

Dosage?

• Daily if you’re stiff or desk-bound

• Otherwise 3–4× per week
  
  
  
  
  
  
  
  
  
  
  

⚠️ Skip or ease off if you feel sharp pain, dizziness, or tingling into the arms.

 Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. If you have serious, acute, or chronic health problems, please consult a trained health professional. If you are seeking the advice of a trained Ayurvedic professional, Neuromuscular Massage Therapist, or Yoga Instructor email us at holisticavenues@outlook.com We will provide you with information to consult with Practitioner/therapist . Always check with your doctor before taking herbal protocol.