How to relieve neck and shoulder pain with a qigong exercise

For this qigong exercise, we will place our attention on the shoulder, neck and upper back area. So many individuals hold tension in this area. With this qigong exercise, you will be relaxing into the area and thereby opening up your energetic channels. When you open your channels, you increase the flow of healing energy to that area. In qigong, the intention is to focus on the coordinated movement with your breath in a relaxed manner.



  1. Stand with your feet shoulder-width apart and arms at your side.
  2. Bend your neck to a 45-degree angle.
  3. Inhale through your abdomen while raising your arms (try to take about 5 seconds to do this).
  4. Exhale and lower your arms (try to take about 5-7 seconds to do this).
  5. Turn your neck to the other side and repeat.


  • If you notice that your mind has wandered, gently bring your attention back to your coordinated breathing and movement.
  • Practice this and the warmup (see below) exercise for 30-days and notice the difference in your shoulders, neck and upper back. 
  • You may desire to place a heating pad on your neck during the exercise. This will also allow you to relax more freely into the movement.
  • Do the warmup exercise before doing this. Moving Meditation - Warmup | Qigong
  • Try doing the meditation with music or outside with the sounds of nature. - If you meditate with music, choose music that is uplifting to you (makes you happy and smile) or music that is relaxing to you.


The above meditation is called the Bird Pose. The Bird Pose is part of the 5 Animal Qigong meditation taught in the Meditation for Health Program.


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Shawngela Pierce

Written by : Shawngela Pierce

Shawngela is a Law of Attraction and Meditation coach. Her focus is to help people attain true health and wellbeing by using her gift to channel information to guide others. Schedule a session with Shawngela and find out how the power to heal lies within you.

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