Pain Free Working
Exercises Neck

Easy Yoga Stretches for Neck Pain

Can’t seem to get those kinks out of your neck? Have you ever tried working them out with yoga poses?

Yoga is a great way to relieve pain associated with desk jobs, so if you’re feeling the aches of working on your computer all day, it might be time to take it out on the mat.

Feel free to do these at home, or even right at your desk when you need a break!

Neck Tilt

Start off in a comfortable, seated position, either on your mat or your chair. Straighten your back and roll your shoulders back so you’re sitting nice and tall. Extend your left arm to the floor or edge of your seat, then lift your right arm over your head and gently push your ear with your fingertips to the right. Hold for three deep breaths, then bring your head back to the middle. Switch arms and repeat.

Chin Lift

Starting in the same seated position as before, make a fist with one head and cover it with the over hand. Make sure your elbows are shoulder-width apart. Use your fist to gentle lift your chin towards the ceiling while still maintaining a straight spine. Lift until you feel a slight compression in the back of your neck, and hold for three deep breaths.

Eagle Arms

Return to the starting seated position. Extend both arms forward at shoulder width and height. Bend your right elbow to bring your right arm to 90 degrees, then bring your left arm under your right and wrap the left arm around your right. If your left hand can’t reach your right palm, let the back of your left palm rest on your right forearm, or wrap left fingers around your right wrist. Keep your shoulders rolled back, and pull your hands away from your face. Gaze over your left shoulder and hold for up to 10 breaths. Switch arms and repeat.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.

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