Yoga
It might not come as a surprise that
yoga encourages relaxation, which helps reduce stress.
27,28
This is because the poses that yoga uses can help to release tension in your body, reduce levels of the
stress hormone cortisol, and promote the release of mood-boosting endorphins that improve how you cope with stress and pain.
29-32
Poses such as cat-cow pose, downward-facing dog and child’s pose also all specifically target the shoulders, neck and back.33-37
Breathing exercises
Breathing techniques shift you from breathing with your upper chest to abdominal or deep breathing.38,39 Practising this technique is thought to relieve pain in the upper neck and shoulders however more research is needed in this area.41,42
You can practise deep breathing by breathing in through your nose deep into your belly for five counts and then breathing out through your mouth for five counts without pausing.38 Repeat this over and over again and you should start to feel a lot more relaxed.
Mindfulness
Mindfulness is a popular form of meditation. It involves focusing on the present moment by being aware of your breath, thoughts, physical sensations and feelings, acknowledging them before letting them go.40