Yoga routine for neck pain: Ever finish a long workday with a stiff neck, after hours on a laptop, scrolling your phone, or slouching without realising it? You’re definitely not alone. Neck tightness has become a modern-day routine complaint, especially with desk jobs and constant screen time.
The good news: a few gentle yoga moves can ease the tension, loosen tight muscles, and bring quick relief to the neck and shoulders.
Also Read | What are the best yoga routines for winter blues at home?
Yoga poses for neck tension
Neck rolls:
A simple way to “wake up” a stiff neck and improve mobility.
How to do it:
- Sit comfortably with your spine tall.
- Drop your chin toward your chest.
- Slowly roll your head in a circle: right to back to left and then forward.
- Do 3–4 circles, then switch directions.
Seated side neck stretch:
Great when you’ve been hunched over screens.
How to do it:
- Sit or stand tall, shoulders relaxed.
- Gently tilt your right ear toward your right shoulder.
- For a deeper stretch, place your right hand lightly on the left side of your head (no pulling).
- Hold 20–30 seconds, then switch sides.
Thread-the-needle
This twist relaxes the upper back and shoulders, often the real source of neck tightness.
How to do it:
- Come onto all fours (tabletop position).
- Slide your right arm under your left arm, palm facing up.
- Rest your right shoulder and the side of your head on the mat.
- Breathe slowly and stay 30–60 seconds, then switch sides.
Supported chest opener
Helps counter “rounded-shoulder posture” from long sitting.
How to do it:
- Place a yoga block or firm cushion under your upper back.
- Lie back gently, letting your chest open.
- Arms relaxed by your sides.
- Stay 1–2 minutes, breathing evenly.
Cat–cow stretch:
A classic flow to release stiffness through the whole spine.
How to do it:
- Start on all fours.
- Inhale: lift chest and tailbone, look slightly up (cow).
- Exhale: round your back, tuck your chin gently (cat).
- Repeat for 8–10 slow rounds.
Seated forward fold:
Useful when neck tension comes with stress and a tight upper back.
How to do it:
- Sit with legs stretched out.
- Hinge forward from the hips, hands on shins or feet.
- Let your head hang heavy, jaw relaxed.
- Hold 30 seconds, breathe deeply.
Safety tips:
Move slowly and stay gentle; neck stretches should never feel forced. If you feel sharp pain, dizziness, tingling, or worsening discomfort, stop right away. If you’ve had a neck injury, slip disc, or recurring cervical issues, keep the range small and avoid long holds. Use a cushion, folded towel, or yoga block to help your head and shoulders relax while stretching.
Also Read | Do these 5-minute yoga routines for better circulation in winter
A 10-minute neck relief yoga routine
- Neck rolls – 1 minute
- Seated side neck stretch – 1 minute each side
- Cat–Cow – 5 slow breaths
- Thread the Needle – 30 seconds each side
- Child’s Pose – 1 minute
- Eagle arms – 30 seconds each side
- Supported Fish Pose – 1–2 minutes
Neck tension has become almost “normal” in today’s screen-heavy routine, but it doesn’t have to be something you just tolerate. Yoga helps, but your daily posture habits matter just as much. Every 30 minutes, look away from the screen, roll your shoulders, and take a short break. Keep your screen at eye level, sit tall, and avoid pushing your head forward.