POSES FOR NECK PAIN

These are the poses you need to alleviate neck pain—to release tension in the upper back and neck, open up the chest, increase mobility in the neck, shoulders and thoracic spine, and strengthen the muscles that stabilise the shoulder blades. You can read more about the causes and effects of this issue in the Articles.

Cat pose stretches the upper back and shoulders.Cat pose stretches the upper back and shoulders.
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Cat

Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.

Child is a deeply restorative yoga pose.Child is a deeply restorative yoga pose.
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Child

Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.

Cow pose is a beginner backbend.Cow pose is a beginner backbend.
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Cow

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Ragdoll stretches the calves and hamstrings and releases the lower back.Ragdoll stretches the calves and hamstrings and releases the lower back.
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Ragdoll

Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.

Reclining Sidebend is a restorative reclining pose.Reclining Sidebend is a restorative reclining pose.
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Reclining Sidebend

Reclining Sidebend is a restorative pose that stretches the entire length of the side body—especially the obliques, intercostals and shoulders.

Reclining Spinal Twist alleviates lower back pain.Reclining Spinal Twist alleviates lower back pain.
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Seated Sidebend can help to alleviate neck pain.Seated Sidebend can help to alleviate neck pain.
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Seated Spinal Twist is a great TFL stretch.Seated Spinal Twist is a great TFL stretch.
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Seated Spinal Twist

Seated Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Seated Twist improves spinal mobility.Seated Twist improves spinal mobility.
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Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It's great for your posture.

Snake is a great chest opener.Snake is a great chest opener.
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Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Thread the Needle is a beginner twist.Thread the Needle is a beginner twist.
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Thread-The-Needle

Thread-The-Needle pose is a warm-up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.