5 Yoga exercises for shoulder and neck tension

It is not only people with office jobs who are burdened by tension every day. Hardly anyone has not experienced shoulder and neck tension - sitting for long periods of time, bad posture or simply stress are common factors that strain us. Even a few simple yoga exercises can help you to relieve tension!

Why yoga is ideal for relieving tension

Tension in the shoulder and neck area in particular can not only be terribly unpleasant, but also lead to chronically tense muscles. Typical consequences are also headaches, low respiratory volume, as well as poor posture, which in turn leads to back pain. To break this chain, it is important to open up the shoulders .

But what exactly does this mean? All yoga exercises that integrate the areas of shoulders and neck aim to pull the spherical joint head of the upper arm bone into the socket of the shoulder blade. To do this, the shoulder girdle must first be stabilised. Also consider the importance of activating your shoulder blades. Pulling the tips of the shoulder blades together opens up the front of your body.

Exercises for the shoulders and neck are therefore also particularly important to relieve the chest area and the upper back. This means that they also help you avoid a rounded upper back, which you probably know as a "relieving posture". With the following yoga exercises you can loosen and relax the tense chest muscles - this will help you achieve an upright posture and shoulder and neck tension will disappear from your life:

5 yoga exercises: how to relax your shoulders and neck

Try these yoga exercises:

Exercise 1: Eagle Arms

Adopt an upright, straight sitting posture.

The eagle arms are an effective exercise to relax the neck. © fizkes - stock.adobe.com

The arms and fingers are actively bent, now swing the right arm over the left so that the elbows come over each other.

Try to bring your palms closer together.

Stay upright and gently pull the elbows down.

Remain in this position for a few breaths.

Now you can practise the other side.

Important: breathe into the back of your shoulders. With each inhale you create width, with each exhale you can consciously relax. If you want to stretch your shoulders and back additionally, pull your elbows towards your belly button.

Exercise 2: Exercise with crossed thumbs

Push the arms upwards.
In this exercise, however, you cross your thumbs - the other fingers are spread wide.
Now bend the arms generously and pull strongly on the thumbs, but do not release them. This moves the elbows wide apart.
Bend the arms until the thumbs come towards the back of the head.
Concentrate on breathing.
On the slow exhalation stretch the arms. Make the movement from the shoulders. Continue to pull forcefully on the thumbs.
You use the resistance to go from the back to the length.
Do the exercise several times in a row.

You can also do this in between in the office do this. You don't need any equipment or other prerequisites, except a little concentration.

Exercise 3: Integrate shoulders

Here too, adopt a comfortable, upright sitting posture.
Push the arms forward, fingers interlaced, palms pushed forward.
Now pull the shoulders backwards. This pushes or integrates the head of the humerus into the socket.
Keep your shoulders down at the back and push your arms up towards the ceiling.
Your arms are bent just a little, you pull your shoulders away from your ears.

If you like, you can also add a yoga block! To do this, simply clamp the block between the heels of your hands. This intensifies the connection to the back of the body and the shoulder blades. Inhale, pull the arms upwards, exhale, lead back to the centre.

Exercise 4: The dolphins

The Dolphin Pose also relaxes your back and neck. © fizkes - stock.adobe.com

Start in the quadruped position.

Bring the forearms to the floor. The elbows should be exactly under the shoulder joints and remain there.

Interlace the fingers - this creates a firm base over the forearms.

Now stretch your legs and push your buttocks upwards. Your back remains long and your legs are actively stretched.

Inhale, pushing the head in front of the fist. Your upper body comes parallel to the floor, the legs remain stretched.

Exhale and push your buttocks back up.

You can repeat this exercise 5-10 times, depending on your condition.

For even more dynamism, you can stretch one leg upwards and do the dolphins on one leg only. Note: if the upper body goes forward, the raised leg is also parallel to the floor. Repeat on the other side and then relax.

Exercise 5: Yoga on the wall

Stand firmly with the front of the body against the wall.
Stretch the right arm out to the side. Hand, elbow and shoulders come into line.
Place the left hand on the left hip.
Consciously straighten up and create length.
Now slowly turn to the left on your heels. With your right shoulder keep contact with the wall as much as possible.
Twist up to your stretch limit. Consciously pull the shoulders down backwards, the tips of the shoulder blades towards each other.
Now also stretch out the left arm to the side.
Breathe relaxed into the opening you have gained.

Conclusion

Yoga exercises that relax the shoulders and neck have a beneficial effect on the whole body and calm the mind. Try releasing exercises like the eagle arms, or the crossed thumbs exercise. Try integrating your shoulders. The dolphins or yoga exercises on the wall are also helpful for tension.