{"id":80400,"date":"2025-08-04T15:23:47","date_gmt":"2025-08-04T15:23:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80400"},"modified":"2025-08-09T11:39:42","modified_gmt":"2025-08-09T11:39:42","slug":"somatic-yoga-for-neck-and-shoulders","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/","title":{"rendered":"Somatic Yoga for Neck and Shoulder Pain: Poses and Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#What_Is_an_Effective_Somatic_Yoga_for_Neck_and_Shoulders\" >What Is an Effective Somatic Yoga for Neck and Shoulders?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Neck_Tilts_Side_to_Side\" >Neck Tilts (Side to Side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Shoulder_Rolls\" >Shoulder Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Head_Nod_%E2%80%9CYes%E2%80%9D_Movement\" >Head Nod (&#8220;Yes&#8221; Movement)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Shoulder_Blade_Squeeze\" >Shoulder Blade Squeeze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Gentle_Neck_Circles\" >Gentle Neck Circles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Why_Cant_I_Relax_My_Neck_and_Shoulders\" >Why Can&#8217;t I Relax My Neck and Shoulders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#What_Are_the_Red_Flags_for_Neck_and_Shoulder_Pain\" >What Are the Red Flags for Neck and Shoulder Pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#How_Do_You_Untense_Your_Neck_and_Shoulders\" >How Do You Untense Your Neck and Shoulders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Which_Type_of_Yoga_Is_Best_for_Neck_and_Shoulder_Pain\" >Which Type of Yoga Is Best for Neck and Shoulder Pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#How_Do_You_Perform_Somatic_Exercises_for_the_Neck_and_Shoulders\" >How Do You Perform Somatic Exercises for the Neck and Shoulders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#What_Exercises_Should_You_Avoid_with_Neck_Pain\" >What Exercises Should You Avoid with Neck Pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#How_Does_a_Somatic_Release_in_the_Neck_Feel\" >How Does a Somatic Release in the Neck Feel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Is_Pilates_hard_on_the_neck\" >Is Pilates hard on the neck?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#What_trauma_is_stored_in_the_neck\" >What trauma is stored in the neck?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#What_emotion_is_linked_to_shoulder_pain\" >What emotion is linked to shoulder pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#Which_is_better_for_tight_muscles_yoga_or_Pilates\" >Which is better for tight muscles, yoga or Pilates?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most of us spend a major chunk of our days hunched over laptops and phone screens. We then get confused as to why there\u2019s an increasing rate of neck and shoulder problems among people. The answer is right there!<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Given the repetitive routines we follow every day, it\u2019s 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 &#8211; it\u2019s also related to emotional tension and distress (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10606458\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.painphysicianjournal.com\/current\/pdf?article=Nzg4Mg%3D%3D&amp;journal=164\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this simple and helpful practice, you&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Somatic_Yoga_for_Neck_and_Shoulders\"><\/span><b>What Is an Effective Somatic Yoga for Neck and Shoulders?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we\u2019ve compiled a simple and effective somatic yoga routine for releasing shoulder tension:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neck_Tilts_Side_to_Side\"><\/span><b>Neck Tilts (Side to Side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Awakens awareness through gentle side movement.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down in a comfortable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly tilt your head to the right, allowing your right ear to move toward your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you move, notice any areas of tension along the side of your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, breathe, and gently return to center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move mindfully, 4-6 times per side, exploring how each side feels. Don\u2019t aim for a stretch, just sensing movement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73406\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png\" alt=\"somatic yoga for neck and shoulders\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Rolls\"><\/span><b>Shoulder Rolls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reconnect with sensation and soften shoulder tension.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand tall, allowing your arms to hang naturally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to roll your shoulders forward in a slow, circular motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel the weight of your shoulders and the glide of your joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After 5 slow rolls, reverse the direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice if one side moves differently from the other. There&#8217;s no right or wrong, just awareness.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Head_Nod_%E2%80%9CYes%E2%80%9D_Movement\"><\/span><b>Head Nod (&#8220;Yes&#8221; Movement)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Restore calm and reset neck alignment.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently start nodding your head as if slowly saying &#8220;yes&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the motion very small, barely noticeable, and let the movement come from curiosity, not effort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 1-2 minutes, resting as needed, and noticing how your neck responds with each nod.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Blade_Squeeze\"><\/span><b>Shoulder Blade Squeeze<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Explore the connection between the shoulders and the spine.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with your arms resting by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start to draw your shoulder blades toward each other as if gently holding a pencil between them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for 2-3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you release, notice how the tension melts and where the sensation lingers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5-8 times, breathing naturally and staying tuned into the experience.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gentle_Neck_Circles\"><\/span><b>Gentle Neck Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Release held tension through circular awareness.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your chin drop slightly toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start making small, slow circles with your head &#8211; no pushing, just exploring.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move in one direction a few times, then switch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay soft and curious. If you sense any tightness, invite ease instead of stretching through it.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-somatic-yoga-really-work\/\">Does Somatic Yoga Really Work? Here\u2019s What You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Cant_I_Relax_My_Neck_and_Shoulders\"><\/span><b>Why Can&#8217;t I Relax My Neck and Shoulders?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your neck and shoulders always feel tight, you&#8217;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&#8217;re stressed or anxious, your body shifts into &#8220;fight-or-flight&#8221; mode, which can cause your muscles to clench up, as if you&#8217;re bracing for impact, even when there&#8217;s no actual danger (<\/span><a href=\"https:\/\/www.primaltrust.org\/understanding-a-dysregulated-nervous-system\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whenever people experience neck tightness, their first reaction is often to stretch it. Sometimes, it&#8217;s fruitful, but other times, it doesn&#8217;t bring any positive outcome.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72625\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-1024x640.png\" alt=\"somatic yoga for neck and shoulders\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A few reasons why you can&#8217;t relax your neck and shoulders are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overused muscles: <\/b><span style=\"font-weight: 400;\">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&#8217;s that achy, tight feeling that happens when your muscles just can&#8217;t seem to loosen up (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Posture problems: <\/b><span style=\"font-weight: 400;\">Bad posture is one of the biggest culprits behind neck and shoulder pain. If you&#8217;re someone who tends to slump in your chair or lean over your laptop for hours, chances are your neck&#8217;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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5088155\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Teeth grinding:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Injuries:<\/b><span style=\"font-weight: 400;\"> 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&#8217;t treat it properly, that pain can stick around and become a long-term issue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotional load on the body:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-the-stress-response\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re dealing with anxiety often, your muscles can stay tight for way too long, and that constant tension is a recipe for neck pain.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are some reasons why you experience neck and shoulder pain that doesn&#8217;t go away. The unresolved emotions stored in the shoulders and neck require a structured solution. <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-the-neck\/\">Somatic exercises for the neck<\/a> and shoulders are one way to deal with this problem.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Red_Flags_for_Neck_and_Shoulder_Pain\"><\/span><b>What Are the Red Flags for Neck and Shoulder Pain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain that doesn&#8217;t improve:<\/b><span style=\"font-weight: 400;\"> If the pain persists for weeks or worsens despite rest and care, it&#8217;s time to consult a doctor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Numbness or tingling:<\/b><span style=\"font-weight: 400;\"> A pins-and-needles feeling in your arms, hands, or fingers may indicate that a nerve is being compressed or irritated (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547683\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weakness in your arms or hands:<\/b><span style=\"font-weight: 400;\"> If you&#8217;re suddenly dropping things or struggling to lift objects, it may be more than just a sore muscle (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/polymyositis\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain after an injury:<\/b><span style=\"font-weight: 400;\"> If the pain started after a fall, accident, or lifting something heavy, don&#8217;t brush it off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Severe headaches or vision problems:<\/b><span style=\"font-weight: 400;\"> Neck pain combined with severe headaches, blurry vision, or dizziness may signal a more serious issue, such as a neurological problem (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9924804\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fever, chills, or unexplained weight loss:<\/b><span style=\"font-weight: 400;\"> These symptoms, together with neck\/shoulder pain, may point to an infection or other underlying health concern (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7237822\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trouble with balance or coordination:<\/b><span style=\"font-weight: 400;\"> Feeling off balance or unsteady on your feet isn&#8217;t something to ignore &#8211; it could involve the spine (<\/span><a href=\"https:\/\/advance.muschealth.org\/library\/2023\/december\/balance\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you notice any of these symptoms, you should get yourself checked. It\u2019s always better to be safe than sorry when it comes to your body and symptoms that persist.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72622\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1024x640.png\" alt=\"somatic yoga for neck and shoulders\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Untense_Your_Neck_and_Shoulders\"><\/span><b>How Do You Untense Your Neck and Shoulders?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li><b>Stretch<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Gentle stretches work wonders. Try tilting your head side to side, rolling your shoulders, or doing slow neck circles. Go easy &#8211; avoid snapping or jerking!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0965229923000833\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Fix Your Posture<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Apply Heat<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Apply a warm compress or take a hot shower. Heat can loosen tight muscles and improve blood flow (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33866630\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Try a Quick Massage<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even a self-massage with your fingertips can release tension. Or ask a friend. Or bribe a friend. Either works!<\/span><\/p>\n<ul>\n<li><b>Move More<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Staying in one position too long is a recipe for stiffness. Take breaks, walk around, and stretch. Your neck will thank you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few tweaks here and there in your life can make a world of difference to your neck and shoulder pain. <a href=\"https:\/\/betterme.world\/articles\/upper-spine-stretches\/\">Upper spine stretches<\/a> and exercises for a neck hump are particularly helpful for relieving back pain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21885905\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Type_of_Yoga_Is_Best_for_Neck_and_Shoulder_Pain\"><\/span><b>Which Type of Yoga Is Best for Neck and Shoulder Pain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re dealing with neck and shoulder tension, somatic yoga may just be your new best friend. It isn&#8217;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 (<\/span><a href=\"https:\/\/www.liebertpub.com\/doi\/abs\/10.1089\/ict.2025.28107.hs\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s put it like this: rather than forcing a stretch, you&#8217;re gently teaching your body how to relax and move more freely. This is suitable for those stubborn, tight shoulder muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/shoulder-exercises-for-women\/\">shoulder exercises<\/a>. 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p>Whether you want sculpted arms or better upper-body strength, these <a href=\"https:\/\/betterme.world\/articles\/shoulder-exercises-for-women\/\">shoulder exercises for women<\/a> are a great place to start.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72621\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-1024x640.png\" alt=\"somatic yoga for neck and shoulders\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Perform_Somatic_Exercises_for_the_Neck_and_Shoulders\"><\/span><b>How Do You Perform Somatic Exercises for the Neck and Shoulders?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The goal of somatic exercises for the neck and shoulders isn&#8217;t to build muscle or stretch intensely, it\u2019s to improve your bodily awareness, which will help release the tension that builds up within you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The tips to follow when performing these exercises are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Go slow:<\/b><span style=\"font-weight: 400;\"> You should understand that you&#8217;re not a part of a race. The slower you go, the more your brain becomes aware of what&#8217;s happening.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Less is more:<\/b><span style=\"font-weight: 400;\"> You don&#8217;t need big, dramatic movements. A subtle neck tilt or shoulder roll works better than forcing a deep stretch when done mindfully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don\u2019t force it:<\/b><span style=\"font-weight: 400;\"> If something feels tight, don&#8217;t push through. Just notice the tightness and gently explore the movement around it, without judgment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use your breath:<\/b><span style=\"font-weight: 400;\"> Exhale when releasing tension or coming back to rest. It helps your nervous system chill out.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should acknowledge the fact that Somatics isn&#8217;t about &#8220;doing reps&#8221; &#8211; it&#8217;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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/at-home-somatic-therapy\/\">At-Home Somatic Therapy: Exercises To Regulate Your Emotions<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_You_Avoid_with_Neck_Pain\"><\/span><b>What Exercises Should You Avoid with Neck Pain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;t be performed when you have neck pain, which include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches and sit-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead presses with heavy weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-impact cardio such as jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contact sports such as football or boxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Backbends and deep neck stretches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling with low handlebars<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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&#8217;re feeling better.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_a_Somatic_Release_in_the_Neck_Feel\"><\/span><b>How Does a Somatic Release in the Neck Feel?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A somatic release in the neck feels like your body finally letting go of tension it didn&#8217;t even know it was holding. It&#8217;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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72623\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-1024x640.png\" alt=\"somatic yoga for neck and shoulders\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_hard_on_the_neck\"><\/span><strong>Is Pilates hard on the neck?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates isn&#8217;t usually hard on the neck if it&#8217;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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_trauma_is_stored_in_the_neck\"><\/span><strong>What trauma is stored in the neck?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The neck often holds distress from emotional tension, or long-term anxiety (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/s12891-021-04957-4\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019ve ever &#8220;carried the weight of the world&#8221; or felt like you couldn&#8217;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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_emotion_is_linked_to_shoulder_pain\"><\/span><strong>What emotion is linked to shoulder pain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Shoulder pain is often linked to feeling overwhelmed or carrying too much responsibility. You may hear people say, &#8220;I\u2019ve got a lot on my shoulders.&#8221; This isn\u2019t just a figure of speech. Emotions such as distress, pressure, or guilt can settle in the shoulders over time (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/s12891-018-2142-3#:~:text=Conclusion,physiotherapy%20examination%20of%20shoulder%20pain.\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_is_better_for_tight_muscles_yoga_or_Pilates\"><\/span><strong>Which is better for tight muscles, yoga or Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/pilates-at-home-challenge-2\/\">core strength<\/a> and body control, which can also ease tightness over time (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1435671\/full\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/yoga-for-better-mental-health\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Yoga_For_Neck_And_Shoulders\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing somatic yoga for the neck and shoulders is easier than you might think. You don&#8217;t need to go to classes for it and you don\u2019t need an open space to perform the moves. The exercises aren&#8217;t meant to push your limits. Instead, they&#8217;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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most of us spend a major chunk of our days hunched over laptops and phone screens. We then get confused as to why there\u2019s an increasing rate of neck and shoulder problems among people. The answer is right there! Given the repetitive routines we follow every day, it\u2019s no surprise our necks and shoulders feel [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209,52],"tags":[],"coauthors":[45],"class_list":["post-80400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Yoga for Neck and Shoulder Pain: Poses and Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you experiencing neck and shoulder pain but find performing traditional exercises difficult? Find out how \u2605 SOMATIC YOGA FOR NECK AND SHOULDERS \u27a4 can help.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Yoga for Neck and Shoulder Pain: Poses and Benefits\" \/>\n<meta property=\"og:description\" content=\"Are you experiencing neck and shoulder pain but find performing traditional exercises difficult? Find out how \u2605 SOMATIC YOGA FOR NECK AND SHOULDERS \u27a4 can help.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-09T11:39:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-144-somatic-yoga-for-neck-and-shoulders-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Yoga for Neck and Shoulder Pain: Poses and Benefits\",\"dateModified\":\"2025-08-09T11:39:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/\"},\"wordCount\":2575,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-yoga-for-neck-and-shoulders\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-144-somatic-yoga-for-neck-and-shoulders.png\",\"articleSection\":[\"Somatic Exercises\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most of us spend a major chunk of our days hunched over laptops and phone screens. We then get confused as to why there\u2019s an increasing rate of neck and shoulder problems among people. The answer is right there!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Given the repetitive routines we follow every day, it\u2019s 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\u2019s also related to emotional tension and distress (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10606458\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga comes as a ray of hope in this regard. 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