From endless hours spent scrolling through our phones to carrying heavy bags and stress-induced tension, our neck and shoulders bear the brunt of our modern lifestyles. But with the gentle guidance of yoga, we can alleviate this discomfort and find relief through targeted stretches that soothe both body and mind

Steps of Yoga Stretch For Neck & Shoulders


  1. Slowly drop your chin down to your chest.
  2. Lift it.
  3. Repeat it 5 times.
  4. Bring your head back to the center and move it side to side.
  5. Repeat it 5 times.
  6. Bring your head back to the center and drop your chin down.
  7. Draw a circle with your chin to the left.
  8. Bring your head back to the center.


Back Stretch

  1. Place your hands on the sides.
  2. Lift your chest and bring the shoulder blades together.
  3. Bring chin to chest.
  4. Inhale lift the chest arch the back look up.
  5. Rounding the back as you exhale.

Upper Body Stretch

  1. Bring your spine back to the neutral position.
  2. Lift your arms and hug your elbows.
  3. Take inhale in the center and exhale bending to the right.
  4. Switch side.

Neck Stretch

  1. Come back to the center with inhale.
  2. Make a big circle with your shoulders.
  3. Extend your right arm a little bit to the side.
  4. Drop your left ear to the left shoulder.
  5. Switch side.

Cow Face Stretch

  1. Bring your head back to the center.
  2. Lift your left arm, and bend your elbow, with the opposite hand gently pushing the left arm down.
  3. Switch side.

Upper Back Stretch

  1. Bend your arms in front of your body. Bring the right arm underneath the left arm. Press the back of the palms together.
  2. Lift your elbows higher.
  3. Bend forward round in the back.
  4. Switch side.

Shoulders Stretch

  1. Roll your shoulders up and back interlace the fingers behind the back.
  2. Lift your chest higher.
  3. Pull your hands away from the back.

Benefits of Doing Yoga Stretch

  • Keep neck muscles conditioned
  • Boost blood circulation
  • Maintain better posture

Also Read: Neck Rotation – Exercise For Improving Your Neck Tightness

Yoga Stretch For Neck & Shoulders with O’Coach app

Yoga stretches for the neck and shoulders can help with pain relief. It can be performed anywhere so if you don’t have time to move from your desks. You can perform this exercise just by standing or sitting in your place. Like, if you’ve only got 5-10 mins between your next meeting, doing a little bit of stretches with O’Coach app can improve your cervical, pain and keep you energized for your meeting.

O’Coach custom workout app helps us manage and perform your daily workouts. Especially for people with desk jobs, it makes it easy for them to fit basic exercises into their routine schedule.

Full Plan Details
Warm Up
2 mins
Back Stretch
1 min
Upper Body stretch
1 min
Neck stretch
1 min
Cow Face stretch
2 mins
Upper Back Stretch
1 min
Shoulders Stretch
2 mins

Yoga stretch for neck & shoulders
Download the O’Coach App to perform 10 min Yoga Stretch for Neck & Shoulders routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add reminder schedules for your exercises based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.

Try adding these exercises with the help of O’Coach app.

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