A yoga teacher says you can ease your sore neck in three simple moves—here’s how

Three moves everyone needs to alleviate neck ache

woman sitting crossed legged on a yellow mat on a grey lino floor tilting her head to the side and holding it with one hand, eyes closed
(Image credit: Getty Images)
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If you spend a lot of time working at a computer or scrolling on your phone, you’ve probably experienced a neck ache. It might be mild or so uncomfortable that it becomes painful.

There are many reasons why you might experience neck pain—and if you’re unsure of the cause, it’s always best to seek professional help—but technology-related tension is very common.

One of the simplest ways to alleviate neck stiffness or discomfort is to stretch intuitively and mindfully, or practice yoga.

“Yoga helps strengthen and stretch the neck muscles, which can alleviate tension and stiffness,” says yoga teacher Danielle Zuccarelli from Move Studios. “Yoga also supports better flexibility and balance so that you can move with more ease.”

We also tend to hold stress and emotions in the shoulders and neck—think clenched jaws and hunched shoulders—which shows up when we might be feeling stressed or anxious.

As well as the physical benefits of yoga, Zuccarelli explains how this ancient mind-body practice can also help with balancing your mind and emotions, which may contribute to those aches.

“Yoga cultivates mindfulness through conscious movement and breath awareness,” she says. “Mindfulness helps release mental and physical stress, and relaxes the body.”

“Mental stress can tighten neck muscles, causing pain and stiffness. Oftentimes, we don’t even realize this is happening until the neck starts hurting.”

Below, Zuccarelli shares three gentle yoga poses to stretch and lengthen the neck muscles, release tension and encourage deeper relaxation. Practiced with mindful breathing, it can help you feel physically and mentally lighter, and more at ease.

1. Lateral neck stretch

woman sitting crossed legged facing the camera with fingertips on the floor behind her and neck tilted sideways. she's on a black mat on a wooden studio floor.
Image credit: Danielle Zuccarelli
woman sitting crossed legged sideways to the camera with fingertips on the floor behind her and neck tilted sideways. she's on a black mat on a wooden studio floor.
Image credit: Danielle Zuccarelli

Time: 5-10 breaths each side

  • Sit in a comfortable position on the floor, with your spine upright, resting your fingertips on the floor just behind you.
  • Inhale as you squeeze your shoulder blades, lifting your chest and chin.
  • Exhale as you lower your right ear toward your right shoulder.
  • Take a few slow breaths, then gently return to center.
  • Shrug your shoulders to shake off the movement, then repeat on the other side.

2. Seated forward fold

woman sitting crossed legged side on to the camera with fingertips behind her head. she's on a black mat on a wooden studio floor.
Image credit: Danielle Zuccarelli
woman sitting crossed legged side on to the camera with fingertips behind her head and neck tilted forward. she's on a black mat on a wooden studio floor.
Image credit: Danielle Zuccarelli

Time: 1-2min

  • Sit on the floor with your legs crossed and spine straight.
  • Interlace your fingers behind your head.
  • Inhale as you lift your chest, drawing your shoulder blades back and keeping your elbows wide to the sides.
  • Exhale as you lower your chin toward your chest, drawing your elbows in toward each other, allowing gravity to pull your elbows down.
  • Hold and breathe deeply.

3. Seated side stretch

woman sitting crossed legged facing the camera with fingertips to the side of her head and neck tilted sideways. she's on a black mat on a wooden studio floor.
Image credit: Danielle Zuccarelli
woman sitting crossed legged facing the camera with fingertips to the side of her head and neck tilted sideways. she's on a black mat on a wooden studio floor.
Image credit: Danielle Zuccarelli

Time: 5-10 breaths each side

  • Sit upright in a comfortable position on the floor, with your fingertips on the floor by your sides.
  • Inhale, then as you exhale, gently drop your left ear toward your left shoulder, raising your right hand to waist height.
  • Inhale as you flex your right wrist to raise your fingertips.
  • Deepen the stretch by holding the right side of your head with your left hand.
  • Return to the start and repeat on the other side.
Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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