Somatic Yoga for Neck and Shoulder Pain: Poses and Benefits

Most of us spend a major chunk of our days hunched over laptops and phone screens. We then get confused as to why there’s an increasing rate of neck and shoulder problems among people. The answer is right there!

Given the repetitive routines we follow every day, it’s no surprise our necks and shoulders feel tense and tight. It should be noted that upper-body pain has often been linked to something beyond physical tension – it’s also related to emotional tension and distress (1).

Yoga comes as a ray of hope in this regard. It has been proven time and again to be effective in the treatment of back and shoulder-related issues (2). Somatic yoga is a gentle type of movement that focuses on being aware of how your body feels from the inside. It uses slow and careful movements to help release tension, move more easily, and reconnect with parts of the body we often ignore.

In this simple and helpful practice, you’ll perform calming movements, such as slowly tilting your head from side to side. Moving gently and with attention makes you notice areas of tightness in your neck. You let go of discomfort and improve the ease with which your neck moves.

This guide walks you through the ways to use somatic yoga to release tension in your neck and shoulders. Adding some basic exercises to your routine can make you feel more refreshed and ready to tackle the challenges waiting ahead.

What Is an Effective Somatic Yoga for Neck and Shoulders?

An effective yoga routine is generally slow and focused. The same rule applies to somatic yoga. It should have mindful movements that can release built-up tension and improve mobility (3).

Below, we’ve compiled a simple and effective somatic yoga routine for releasing shoulder tension:

Neck Tilts (Side to Side)

Awakens awareness through gentle side movement.

1. Sit or lie down in a comfortable position.
2. Slowly tilt your head to the right, allowing your right ear to move toward your right shoulder.
3. As you move, notice any areas of tension along the side of your neck.
4. Pause, breathe, and gently return to center.
5. Repeat on the left side.
6. Move mindfully, 4-6 times per side, exploring how each side feels. Don’t aim for a stretch, just sensing movement.

Shoulder Rolls

Reconnect with sensation and soften shoulder tension.

1. Sit or stand tall, allowing your arms to hang naturally.
2. Start to roll your shoulders forward in a slow, circular motion.
3. Feel the weight of your shoulders and the glide of your joints.
4. After 5 slow rolls, reverse the direction.
5. Notice if one side moves differently from the other. There’s no right or wrong, just awareness.

Head Nod (“Yes” Movement)

Restore calm and reset neck alignment.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Gently start nodding your head as if slowly saying “yes”.
3. Keep the motion very small, barely noticeable, and let the movement come from curiosity, not effort.
4. Continue for 1-2 minutes, resting as needed, and noticing how your neck responds with each nod.

Shoulder Blade Squeeze

Explore the connection between the shoulders and the spine.

• Sit or stand with your arms resting by your sides.
• Slowly start to draw your shoulder blades toward each other as if gently holding a pencil between them.
• Pause for 2-3 seconds.
• As you release, notice how the tension melts and where the sensation lingers.
• Repeat 5-8 times, breathing naturally and staying tuned into the experience.

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Gentle Neck Circles

Release held tension through circular awareness.

1. Let your chin drop slightly toward your chest.
2. Start making small, slow circles with your head – no pushing, just exploring.
3. Move in one direction a few times, then switch.
4. Stay soft and curious. If you sense any tightness, invite ease instead of stretching through it.

Practicing these somatic exercises can help your body release long-held patterns of contraction. This allows the energy to flow freely, which enables you to connect deeply with yourself. This is your chance to let go of all the unresolved stored emotions and energize yourself for a renewed you.

Read more: Does Somatic Yoga Really Work? Here’s What You Need to Know

Why Can’t I Relax My Neck and Shoulders?

If your neck and shoulders always feel tight, you’re not alone. It happens to a lot of us. The tension can arise from various sources, such as distress, poor posture, or even muscle strain without realizing it. When you’re stressed or anxious, your body shifts into “fight-or-flight” mode, which can cause your muscles to clench up, as if you’re bracing for impact, even when there’s no actual danger (4).

Whenever people experience neck tightness, their first reaction is often to stretch it. Sometimes, it’s fruitful, but other times, it doesn’t bring any positive outcome. 

A few reasons why you can’t relax your neck and shoulders are:

• Overused muscles: Your neck is made up of a bunch of flexible muscles that do the heavy lifting, literally, by supporting your head. However, when you overwork these muscles, they can get strained or inflamed. This is when neck tension kicks in. It’s that achy, tight feeling that happens when your muscles just can’t seem to loosen up (5).
• Posture problems: Bad posture is one of the biggest culprits behind neck and shoulder pain. If you’re someone who tends to slump in your chair or lean over your laptop for hours, chances are your neck’s going to start complaining. A study from 2016 found that people with a forward head posture (basically that classic tech-neck pose) were much more likely to experience neck pain (6).
• Teeth grinding: Teeth grinding is also called bruxism. It occurs when you clench or grind your teeth while sleeping. The problem is that all that clenching puts extra pressure on your jaw and neck muscles, which can leave you waking up with a stiff neck or a pounding headache.
• Injuries: Neck injuries can happen if you lift something that is too heavy or get whiplash from an accident. When that happens, the muscles in your neck can get strained, sometimes just a little, sometimes a lot. If you don’t treat it properly, that pain can stick around and become a long-term issue.
• Emotional load on the body: When your brain senses distress, it tells your body to kick into high gear by releasing hormones that speed up your heart and tense up your muscles (7). If you’re dealing with anxiety often, your muscles can stay tight for way too long, and that constant tension is a recipe for neck pain.

These are some reasons why you experience neck and shoulder pain that doesn’t go away. The unresolved emotions stored in the shoulders and neck require a structured solution. Somatic exercises for the neck and shoulders are one way to deal with this problem.

What Are the Red Flags for Neck and Shoulder Pain?

Being aware of the red flags for neck and shoulder pain is essential. You can take the proper measures at the right time and keep things from getting worse. Here are some red signals that you should watch out for:

• Pain that doesn’t improve: If the pain persists for weeks or worsens despite rest and care, it’s time to consult a doctor.
• Numbness or tingling: A pins-and-needles feeling in your arms, hands, or fingers may indicate that a nerve is being compressed or irritated (8).
• Weakness in your arms or hands: If you’re suddenly dropping things or struggling to lift objects, it may be more than just a sore muscle (9).
• Pain after an injury: If the pain started after a fall, accident, or lifting something heavy, don’t brush it off.
• Severe headaches or vision problems: Neck pain combined with severe headaches, blurry vision, or dizziness may signal a more serious issue, such as a neurological problem (10).
• Fever, chills, or unexplained weight loss: These symptoms, together with neck/shoulder pain, may point to an infection or other underlying health concern (11).
• Trouble with balance or coordination: Feeling off balance or unsteady on your feet isn’t something to ignore – it could involve the spine (12).

If you notice any of these symptoms, you should get yourself checked. It’s always better to be safe than sorry when it comes to your body and symptoms that persist.

How Do You Untense Your Neck and Shoulders?

A tense neck and shoulders can sometimes be so prolonged that no painkillers can resolve the issue. Embedding somatic yoga in the treatment plan may be your answer to the persisting pain. Always consult a healthcare professional before you start any new exercise routine. Listed below are some steps you can take to relieve pressure and tightness in your neck and shoulders:

• Stretch

Gentle stretches work wonders. Try tilting your head side to side, rolling your shoulders, or doing slow neck circles. Go easy – avoid snapping or jerking!

A 2016 study found that office workers who regularly stretched had significantly less neck and shoulder pain, particularly when they continued the practice for a few weeks (13).

• Fix Your Posture

Sit or stand tall, keep your shoulders relaxed (not up near your ears), and align your head with your spine. Posture can make a huge difference.

• Apply Heat

Apply a warm compress or take a hot shower. Heat can loosen tight muscles and improve blood flow (14).

• Try a Quick Massage

Even a self-massage with your fingertips can release tension. Or ask a friend. Or bribe a friend. Either works!

• Move More

Staying in one position too long is a recipe for stiffness. Take breaks, walk around, and stretch. Your neck will thank you.

A few tweaks here and there in your life can make a world of difference to your neck and shoulder pain. Upper spine stretches and exercises for a neck hump are particularly helpful for relieving back pain (15). Once you know that the tension stored in your shoulders is due to your posture and lifestyle habits, you should brace yourself for the changes mentioned above.

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Which Type of Yoga Is Best for Neck and Shoulder Pain?

If you’re dealing with neck and shoulder tension, somatic yoga may just be your new best friend. It isn’t like the traditional yoga styles that focus on deep stretching or holding poses. Instead, somatic yoga focuses on slow, mindful movements that retrain your nervous system and help your muscles release built-up tension (16).

Let’s put it like this: rather than forcing a stretch, you’re gently teaching your body how to relax and move more freely. This is suitable for those stubborn, tight shoulder muscles.

On top of everything else, curating the yoga patterns becomes quite easy as they are flexible enough. For example, working women who barely have time to hit the gym can perform shoulder exercises. This can help release distress that stays in their upper bodies. A bunch of slow and targeted moves can help you release all that tension without breaking a sweat.

Some of the best somatic moves for neck and shoulder pain include gentle shoulder rolls, neck tilts, and small, controlled arm movements done with full bodily awareness.

How Do You Perform Somatic Exercises for the Neck and Shoulders?

The goal of somatic exercises for the neck and shoulders isn’t to build muscle or stretch intensely, it’s to improve your bodily awareness, which will help release the tension that builds up within you. 

The tips to follow when performing these exercises are:

• Go slow: You should understand that you’re not a part of a race. The slower you go, the more your brain becomes aware of what’s happening.
• Less is more: You don’t need big, dramatic movements. A subtle neck tilt or shoulder roll works better than forcing a deep stretch when done mindfully.
• Don’t force it: If something feels tight, don’t push through. Just notice the tightness and gently explore the movement around it, without judgment.
• Use your breath: Exhale when releasing tension or coming back to rest. It helps your nervous system chill out.

You should acknowledge the fact that Somatics isn’t about “doing reps” – it’s about noticing. If your mind drifts off or your shoulders rise again, simply return to your breath and try again, gently. Even 5 minutes a day can help. This can be perfect after a long computer session or while watching TV.

Read more: At-Home Somatic Therapy: Exercises To Regulate Your Emotions

What Exercises Should You Avoid with Neck Pain?

Somatic exercises are beneficial for anyone, regardless of their fitness level. They focus on internal awareness and nervous system regulation and can complement both gentle and more vigorous movement practices. However, you should be aware of the exercises that shouldn’t be performed when you have neck pain, which include:

• Crunches and sit-ups
• Overhead presses with heavy weights
• High-impact cardio such as jumping jacks
• Contact sports such as football or boxing
• Backbends and deep neck stretches
• Cycling with low handlebars

The key is to avoid any movement that forces your neck to twist, bend too far, or hold tension for too long. Focus on gentle, controlled, and pain-free movements until you’re feeling better.

How Does a Somatic Release in the Neck Feel?

A somatic release in the neck feels like your body finally letting go of tension it didn’t even know it was holding. It’s subtle, like a gentle softening, a lightness in your head, or a warm, relaxing wave through your neck and shoulders. Sometimes you may sigh without meaning to or feel a little emotional because your nervous system is finally relaxing.

Frequently Asked Questions

• Is Pilates hard on the neck?

Pilates isn’t usually hard on the neck if it’s performed correctly. However, some moves, such as crunches or lifting your head a lot, can strain the neck if your form is off. It helps to use props such as a small pillow or towel and to keep your neck relaxed.

• What trauma is stored in the neck?

The neck often holds distress from emotional tension, or long-term anxiety (17). If you’ve ever “carried the weight of the world” or felt like you couldn’t speak up, that kind of emotional distress can show up in your neck. It may not be physical injury, just years of holding things in.

• What emotion is linked to shoulder pain?

Shoulder pain is often linked to feeling overwhelmed or carrying too much responsibility. You may hear people say, “I’ve got a lot on my shoulders.” This isn’t just a figure of speech. Emotions such as distress, pressure, or guilt can settle in the shoulders over time (18).

• Which is better for tight muscles, yoga or Pilates?

Both help tight muscles, but in different ways. Yoga is great for deep stretching and calming the mind, which helps muscles let go. Pilates focuses more on building core strength and body control, which can also ease tightness over time (19, 20).

The Bottom Line

Doing somatic yoga for the neck and shoulders is easier than you might think. You don’t need to go to classes for it and you don’t need an open space to perform the moves. The exercises aren’t meant to push your limits. Instead, they’re about tuning into your feelings and letting go of the pent-up emotions. People who are dealing with a stiff neck or stressful lives should give these moves a shot. Being consistent with exercise can help you lead a better life, both physically and mentally, as it helps you become fitter and happier.