7 Days of Therapeutic Yoga for Neck and Shoulder Pain

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About Course

7-day therapeutic yoga plan helps ease neck and shoulder pain by combining gentle stretches, deep breathing, and mindful movement. This routine releases tight muscles, improves posture, and reduces stress in just 10 to 15 minutes each day. 
 
Day 1 to Day 3: Gentle Release
  • Day 1: Neck tilts and turns. Move your head side to side and up and down very slowly.
  • Day 2: Shoulder rolls. Roll your shoulders forward and backward in big, smooth circles.
  • Day 3: Cat-cow pose. Move your spine up and down on your hands and knees to free your upper back. 
Day 4 to Day 7: Deep Stretch and Strength
  • Day 4: Thread the needle. Stretch your shoulders and upper back while resting on the floor.
  • Day 5: Puppy pose. Melt your chest toward the floor with your arms stretched out front.
  • Day 6: Seated eagle arms. Wrap your arms to stretch the tight spots between your shoulder blades.
  • Day 7: Child’s pose with neck rest. Rest your head on a block or the floor and breathe deep.  
 
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Course Content

Things to keep in mind for those suffering from neck and shoulder pain
For neck and shoulder pain, keep your spine straight, take breaks from screens, and adjust your desk height. Use a supportive pillow, do gentle stretches, and avoid heavy bags on one shoulder. See a doctor if you feel numbness or sharp pain.Daily Habits and PostureSit with your back straight and shoulders relaxed.Keep your computer screen at eye level.Take a short break every 30 minutes to move.Do not look down at your phone for a long time.Sleep on your back or side with a firm pillow.Physical Care and ReliefUse a warm pack or take a warm shower to relax tight muscles.Use a cold pack if the area is swollen or newly hurt.Do slow neck rolls and shoulder shrugs.Avoid heavy lifting or carrying bags on one side.When to See a DoctorPain goes down your arm or hand.You feel weak, numb, or tingly in your hands.Pain starts after a fall or car crash.Pain does not get better after a few weeks

7-Day Therapeutic Yoga Course for Neck and Shoulder Pain
7-Day Therapeutic Yoga Course for Neck and Shoulder Pain

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