How To Relieve Neck And Shoulder Pain In Just 15mins a Day

October 7, 2022by ohmsantihyoga



What if I tell you… YOU can RELIEVE the pain simply by spending 15 mins a day, WITHOUT painkillers, WITHOUT expensive chiropractic sessions, and WITHOUT painful TCM treatments  – Do you think it is WORTH your time to read on?


Even though some people experience only neck pain or only shoulder pain, while some experience pain in both areas, these pains share similar root causes as the neck and shoulder are interconnected by many nerves, blood vessels, muscles, and other tissues.


So WHY do my neck and shoulders hurt, you wonder?


Neck and shoulder pain (NSP) is usually the result of muscle strains and sprains from over-exertion or poor posture from day-day life – Poor sitting, standing, or walking posture.


Some of the underlying reasons are –

  • Muscle Imbalance – One muscle becomes tight or overworked and nearby muscles may need to work more and therefore become painful. Example: Most conventional sports which use only one dominant arm/ leg to play.
  • Nerve Compression – Due to repetitive motions or from holding your body in one position for long periods. Example: Keeping elbows bent while sleeping.
  • Blood Vessels Compression – Due to tightness accumulated in the muscle over a prolonged period that leads to constriction of the blood vessels and therefore poor blood circulation across the muscles.
  • Stress – During a very stressful period, the natural reaction is to tense up. When this occurs frequently over an extended period of time, it can lead to stiffness and pain in your neck and shoulders.


And NOW, I want to SHARE with YOU 5 SIMPLE YOGA MOVES which I have used to help hundreds of people who suffered for years find relief and regain their quality of life.


MOVE 1: Neck Flexion

Place your hands with thumbs applying (upward lift) pressure at the base of the skull. Cup the back of the skull with the palms and gently push the head forward and down, bringing the chin closer to the chest.


MOVE 2: Neck Lateral Stretch


Place the back of the left hand at the lower back and actively pull the left elbow back. Extend the right arm upwards and stretch it over the head so that the right fingers can (touch) hold the left ear. With the fingers around the ear, use the grip to extend the side of the neck upwards and then sideways, bringing the right ear towards the right shoulders.


MOVE 3: Shoulder Retraction

Extend both arms forward (with thumbs pointing up and palms facing each other), with shoulders protracted. Flip the palms to face outwards, with the thumbs facing down. Open the arms sideways, toward the back, and interlock the palms together. Breathe in deeply and breathe out, lift the arms upwards and push the chest forward. Next, breathe in and out, drop the chin towards the chest (as though you are squeezing out the double chin)


MOVE 4: Shoulder Flexion

Extend both arms forward and interlock the fingers and then flip the palms to face outwards. With a deep inhalation and exhalation, begin to lean back and round the spine and actively straighten the arms, and push the palms away. Gently drop the chin to the chest.


MOVE 5: Shoulder & Chest Opener

Sit tall and place the left hand across the right knee. Slowly lift the right arm up, with a deep inhale and an exhale, lengthen the right arm and then slowly open the arms towards the back


We fully understand that living with pain can be very miserable.


Therefore, we want to help you put a STOP to this misery.


GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.


We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!


Just like Eddie, a working professional in his 50’s, who suffered from Neck & Shoulder Pain and was almost at a point of depression. He was unable to do what he enjoys most – wakeboard, cycle, or even run as the pain was severe. He was also struggling to even focus and barely get through the day without the debilitating pain. He was unable to sleep well and that resulted in extreme fatigue leading to decreased work productivity and difficulties in enjoying time with family and friends.

Over 5 sessions of 1-1 Yoga Therapy classes, his pain gradually subsided and eventually disappeared.  Now, he gets to enjoy all his favorite sports without any fear of pain and his work productivity also increased significantly as he is able to focus better without the pain. He is also a happier man as he can now spend quality time with his friends and family.


Call Us or WhatsApp Us at +65 9040 8379 to schedule a FREE Consultation to explore how we can HELP YOU further!