Jamwaktu.com – A sore neck is a common complaint for many people, especially those who work long hours in front of a computer, use a smartphone for hours, or experience physical and mental stress. To address this issue, professional experts recommend 5 top yoga poses proven safe and effective for increasing neck flexibility while reducing muscle tension.

1. Simple Neck Stretch

Yoga expert and physiotherapist, Dr. Maya Putri, says that a neck stretch is an easy first step to do at home or the office.

“Simply sit or stand with your back straight, slowly tilt your head to the left and right, holding for a few seconds on each side. This helps loosen tight neck muscles,” she explains.

This movement effectively increases neck flexibility and promotes blood circulation in the neck area. Do it 5–10 times on each side for optimal results.

2. Shoulder Shrugs

Shoulder shrugs are a yoga move that targets the shoulder and neck muscles simultaneously. To do them is quite simple: pull your shoulders towards your ears, hold for 3 seconds, then slowly release. Repeat 10–15 times.

Dr. Maya emphasized that this movement is especially suitable for people who frequently hunch over laptops. “It significantly relieves shoulder and neck tension, while also improving posture,” she added.

3. Chin Tuck (Pull Your Chin In)

The chin tuck movement helps strengthen the anterior neck muscles and increase flexibility. How to do it: Sit or stand with your back straight, then slowly pull your chin toward your neck without lowering your head. Hold for 5 seconds, repeat 10 times.

Professionals consider this movement one of the most effective ways to reduce chronic neck pain caused by poor posture, including tech neck from gadget use.

4. Seated Cat-Cow Stretch

The Seated Cat-Cow Stretch is a classic yoga variation that involves back and neck movements. Sit upright in a chair, inhale while looking up, pulling your shoulders back (cow), then exhale while dropping your head and rounding your back (cat).

This movement not only improves neck flexibility but also reduces stress and calms the mind. Yoga experts recommend doing 8–12 repetitions per session, at least 1–2 times daily.

5. Ear-to-Shoulder Stretch

The Ear-to-Shoulder Stretch is a simple yet effective movement. Slowly tilt your head to one side until your ear is near your shoulder, hold for 15–20 seconds, then switch to the other side.

This movement helps stretch the trapezius and levator scapulae muscles, which often become tense from daily activities. Dr. Maya adds, Make sure not to force the movement; do it slowly to avoid injury.

Benefits of Regularly Doing These 5 Yoga Poses

According to experts, regularly practicing these five poses has various benefits:

– Reduces neck and shoulder muscle tension
– Increases neck flexibility
– Improves posture
– Improves blood circulation around the head and neck
– Helps with mental relaxation and stress reduction

Furthermore, these yoga poses are very safe for people of all ages and can be part of a daily routine, especially for office workers, students, or seniors who frequently experience neck stiffness.

Tips for Effectiveness

Professionals suggest several tips for more effective yoga exercises for the neck: Perform in a quiet and comfortable place. Use a stable sitting or standing position. Focus on your breathing, inhale deeply while stretching, and exhale slowly when returning to the starting position. Don’t force the movements if they are painful; take it slow. Combine with light exercise or walking for maximum results.

Conclusion

A sore neck is no small problem, especially if it is chronic. With these five yoga poses, selected by professional experts, your neck will become more flexible, pain will be reduced, and your posture will improve. The key is consistency, slowly and correctly performing the movements, and combining them with a healthy lifestyle.

By regularly exercising your neck with yoga, anyone can reduce tension, improve comfort in daily activities, and maintain long-term neck health.