When tension builds in the neck and shoulders, it can lead to pain in the neck and shoulders as well as tension headaches. Using yoga to stretch these muscles helps to reduce tension and can decrease or eliminate this pain over time.
Causes of Neck and Shoulder Pain and Tension Headaches
There are lots of reasons that neck and shoulder pain can develop. Sitting with poor posture is one of the most common causes. When the body is slouched forward, the muscles of the upper spine, neck and shoulders have to work much harder to keep the body upright, creating strain in the muscles. When the spine is properly aligned, the muscles are doing what they were designed to do and don't have to work so hard. As a result, the shoulders can release and tension can begin to ease.
Tension headaches can also be a result of poor posture, but often these headaches are caused by strain around the eye muscles. Looking at a computer screen or focusing intently for long periods of time can cause the eye muscles to become strained. High levels of stress at work or home and a feeling of being 'spread to thin' can also lead to tension headaches.
Yoga Poses to Release Tension in the Neck and Shoulders
There are many simple poses that can be done sitting in a chair to help release neck and shoulder tension. All of these poses encourage lengthening the neck and shoulder muscles to allow tension to begin to melt away. Always practice these poses carefully and slowly so the body can relax into the poses. Forcing a stretch creates more tension and can lead to possible injury.
- Sit tall in a chair with the feet flat on the floor and release the chin to the chest. Moving very slowly, let the head roll to the right, release the left shoulder down, hold for about five breaths, then change sides.
- Sit up tall in a chair and lift the shoulders up around the ears. Moving gently, roll the shoulders back and down and repeat about five times. Then reverse by lifting the shoulders up around the ears and rolling forward for about five times.
- Gomukhasana arms while sitting in a chair is another great way to open the shoulders and brings a stretch to the upper back. Extend the right arm up over head and bend at the elbow to bring the hand towards the shoulder blades. Take the left arm behind the body with the elbow pointing down and clasp the fingers (or hold onto a strap if the hands won't ready each other). Soften the right side of the neck and move the left shoulder, head back, until it is in line with the collar bones. Hold five breathes then switch sides.
Yoga Poses to Release Tension Headaches
The most basic way to release a tension headache is to pacify the brain and relax the muscles surrounding the eyes. Many times simply taking savasana for about five minutes with an eye pillow or washcloth over the eyes to block out light will help. For times when something more is needed there a few restorative poses that can be particularly helpful.
- Move into supported child's pose with a bolster between the knees and rest the head to one side on the bolster for about minute, then turn the head to the other side for the same amount of time. Let the eyes close while resting in this pose and bring attention to softening on every exhale.
- Sit on the floor facing a chair with the legs extended forward. Cross the forearms and place them on the edge of the chair and rest the forehead on the forearms. Let the eyes close and the back of the neck soften.
- Lie down on the belly, make a pillow with the hands and rest the head to one side then turn the head over to repeat on the other side. Allow the entire body to get heavy and release into the gentle stretch of the neck. With the eyes closed, listen to the breath, with every exhale releasing the body into the floor.
Over time the muscles of the neck and shoulders can become very tense, so it may take time to find release. Practicing these poses patiently and over time will create more space in the neck and shoulders and help get rid of pain and even reduce the frequency of tension headaches. These poses can be practiced whenever tension in the neck and shoulders needs to be released and whenever a tension headache starts coming on.
Kaitlyn McConnell - Hi! I am a yoga teacher, world traveler, artist and cook currently living in Seattle, WA. I keep a regular blog of all things yoga related ...
