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Yoga Postures to Relax Your Shoulders and Neck

Easy postures to make your shoulder and neck pain disappear!

Updated
Flex 'em
3 min read

Spent hours slouching on your computer while you type away your reports? Often caught yourself rubbing your neck, desperately seeking a shoulder massage? Shoulder and neck pain are one of the common reasons why people visit orthopedics.

Let’s save you some money!

Yoga guru Zubin Atre from Atre Studios in Delhi has created a series of yoga exercises designed for folks like us to fix our ‘office bodies’.

To start with, take a break. It takes 2 minutes to do these exercises. Take a deep breathe in, relax your body and let’s start!

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Posture 1:

Maintaining proper posture is the best way to avoid neck pain while at work. 
Maintaining proper posture is the best way to avoid neck pain while at work. 
(Photo: Zubin Atre)
  • Stand erect and relax.
  • Look to your right to activate the muscles on the left side of the neck.
  • Breathe in. Breathe out.
  • Look to your left to activate the muscles on the right side of the neck.
  • Again, Breathe in. Breathe out.

Posture 2:

If you must sit, limit your time to 30 minutes at one go.
If you must sit, limit your time to 30 minutes at one go.
(Photo: Zubin Atre)
  • Take a deep breath.
  • Lift your chin up.
  • Stretch your neck up, keeping your chin in line with the navel.
  • Breathe out.
  • Lower the chin to the chest.
  • Stretch the muscles on the back of the neck.
  • And between shoulder blades.
  • Breathe in. Breathe out.
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Posture 3:

Prolonged sitting can lead to decreased flexibility in the neck, shoulder, back, lower back and knees.
Prolonged sitting can lead to decreased flexibility in the neck, shoulder, back, lower back and knees.
(Photo: Zubin Atre)
  • Interlace your fingers behind the head.
  • Lower the chin to the chest.
  • Stretch your upper back muscles.
  • Stretch shoulder blades away from each other.
  • Breathe in. Pull yourself up.

Posture 4:

In a world of pain? Try these simple exercises!<br>
In a world of pain? Try these simple exercises!
(Photo: Zubin Atre)
Companies can introduce exercises that their employees can do daily to reduce stress and increase productivity.
Companies can introduce exercises that their employees can do daily to reduce stress and increase productivity.
(Photo: Zubin Atre)
  • Bring both hands in front of the chest.
  • Interlace your fingers.
  • Turn the palms away, stretch both arms out straight.
  • Lower the chin to the chest.
  • Stretch the shoulder blades away from each other.
  • Breathe in. Lower your arms.
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Posture 5:

Live pain free by including these simple exercises in thier daily routine.
Live pain free by including these simple exercises in thier daily routine.
(Photo: Zubin Atre)
  • Cover your left ear with your right arm.
  • Stretch the right side of the neck.
  • Cover your left ear with your right arm.
  • Stretch the left side of the neck.
  • Breathe in. Breathe out.

Producer: Vaishali Sood

Editor: Rahul Sanpui

(Zubin Atré has designed five structured series of asanas derived from his experience over the years and his understanding of anatomy and kinesthetics . His studio AtréYoga is based in Delhi)

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