Senebti

Tension-type headache

A tight, band-like headache across the head or at the back (tension-type headache), sometimes felt together with neck and shoulder tension. Any unusual headache should be checked first.

Safety first

See a doctor or physio before exercising if you have: sudden severe headache, or headache with fever, vomiting, weakness or numbness, arm/hand numbness or weakness, pain after a fall or accident, severe headache or dizziness, or fever.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. つらい肩こりと頭痛をどうにかしたい！一緒に肩まわりほぐしとストレッチ【6分間】 — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  2. 【大正健康ナビ】頭痛のセルフケア — taishomovie (ja) Watch on YouTube
  3. 肩こりに伴う頭痛向けストレッチ（約19分） — スギリハCH「歌体操・健康体操」 (ja) Watch on YouTube
  4. 頭痛・首肩向けのスワイショウ（脱力ストレッチ・約5分） — マサトレ〜スワイショウ、ストレッチ〜 (ja) Watch on YouTube
  5. 【すぐやって】緊張性頭痛におこなうべき簡単な運動2選 — 日本徒手医学リハビリテーション協会 (ja) Watch on YouTube
  6. 頭痛向けセルフストレッチ（約7分） — リハビリと整体の大学 (ja) Watch on YouTube
  7. 頭痛向けストレッチ（座ってできる・約4分） — 名古屋市女性の健康相談「なごエール」 (ja) Watch on YouTube
  8. 【頭痛講座】理学療法士が教える頭痛ストレッチ3選 — やすらぎ整体院SUN (ja) Watch on YouTube
  9. Simple stretches for tension-type headache (≈5 min) — AskDoctorJo (en) Watch on YouTube
  10. Exercises for tension-type or stress headache (≈5 min) — Body Fix Exercises—for over 50s (en) Watch on YouTube
  11. Yoga for the neck, shoulders and headaches (≈8 min) — YOGATX (en) Watch on YouTube
  12. Exercises related to tension-type, stress or migraine headache (≈19 min) — Adam Fields DC (en) Watch on YouTube
  13. Yoga for Tension Headaches | 10 mins | Neck & Shoulder Tension | Yoga by an Osteopath — Move Better with Bec (en) Watch on YouTube
  14. Neck stretches, exercises and trigger-point work for cervicogenic headache (≈12 min) — Adam Fields DC (en) Watch on YouTube
  15. Yoga for tension headaches | neck & shoulder release | self-massage | 20minute practice — yoginimelbourne (en) Watch on YouTube
  16. Neck stretches for neck pain and tension-type headache (≈6 min) — Lumowell (en) Watch on YouTube
  17. Neck Tension Causing Your Headaches? Do This! — Tone and Tighten (en) Watch on YouTube
  18. Wat kan ik zelf doen om hoofdpijn te verminderen — Pijn Reset Community - Fysiotherapie4all (nl) Watch on YouTube
  19. Hoofdpijn (Spanningshoofdpijn) — Pijn Reset Community - Fysiotherapie4all (nl) Watch on YouTube
  20. Zachte Yoga bij Hoofdpijn — yogaplaza (nl) Watch on YouTube
  21. Massage bij spanningshoofdpijn — Henry Claessen (nl) Watch on YouTube
  22. Zelfbehandeling van spanningshoofdpijn d.m.v. lichte rek nekspieren. — Fons Smit (nl) Watch on YouTube
  23. YOGA TEGEN HOOFDPIJN, NEKPIJN EN MIGRAINE - Ontspannende oefeningen voor minder stress — GEZOND MET YOGA (nl) Watch on YouTube
  24. Oefeningen bij Hoofdpijn — Fysiotherapie Van Gerven (nl) Watch on YouTube
  25. Goedzorg - Cervicogene hoofdpijn — GoedZorg Fysiotherapie IJsselmuiden & Kampen (nl) Watch on YouTube
  26. Spanningshoofdpijn — GoedZorg Fysiotherapie IJsselmuiden & Kampen (nl) Watch on YouTube
  27. Hoofdpijn door stress, overspanning of burn-out? 3 Simpele tips tegen spanningshoofdpijn — Wakker Worden (nl) Watch on YouTube
  28. Yoga gegen Kopfschmerzen: Das schnelle Workout mit Miriam Krause — HappyAndFitYoga (de) Watch on YouTube
  29. 🙆‍♀️ 12 min. bei Nackenschmerzen, Kopfschmerzen, Verspannungen | ohne Geräte, im Stehen — Gabi Fastner (de) Watch on YouTube
  30. Übungen bei Spannungskopfschmerz, ohne Geräte (≈18 min) — Gabi Fastner (de) Watch on YouTube
  31. Blackroll Übungen | 10 MIN Spannungskopfschmerzen lösen — BLACKROLL Recovery (de) Watch on YouTube
  32. Meine 4 Lieblingsübungen gegen Kopfschmerzen [nachhaltig] — König Fitness & Gesundheitszentrum (de) Watch on YouTube
  33. 6 min. Anti - Kopfschmerz mit Gabi Fastner — Gabi Fastner (de) Watch on YouTube
  34. 5 Übungen bei Kopfschmerzen, Yoga auf dem Stuhl (≈13 min) — LENA PILAR YOGA (de) Watch on YouTube
  35. 🌱entspannter Nacken, weniger Kopfschmerz — Gabi Fastner (de) Watch on YouTube
  36. Übungen bei Spannungskopfschmerzen (≈9 min) — Dr. Peter Poeckh (de) Watch on YouTube
  37. Spannungskopfschmerz lösen in 8 Minuten | 6 einfache Übungen | Sanitas Training — Sanitas Gesund & Fit (de) Watch on YouTube
  38. Céphalée de TENSION: informations et exercices (maux de tête) — Denis Fortier (fr) Watch on YouTube
  39. Douleurs cervicales et maux de tête : que faire (≈8 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  40. Maux de tête: que faire lorsque le cou est le coupable? Infos, conseils et exercices! — Denis Fortier (fr) Watch on YouTube
  41. Céphalée de tension : 7 exercices (≈9 min) — Thierry Lanneau (fr) Watch on YouTube
  42. Santé - Je bouge ma tête contre les céphalées ! — Télé Matin - France Télévisions (fr) Watch on YouTube
  43. 6 exercices pour les céphalées de tension (≈8 min) — Sanitas Gesund & Fit (fr) Watch on YouTube
  44. Tratamiento del dolor de cabeza y cuello - Fisioterapia Bilbao — FisioClinics Group (es) Watch on YouTube
  45. Ejercicios para dolor de cabeza y cervicales (≈14 min) — MalovaElena (es) Watch on YouTube
  46. Dolor de cabeza, masaje del musculo esplenio de la cabeza para la cefalea tensional — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  47. 4 ejercicios para el dolor de cabeza (≈32 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  48. 4 ejercicios de 1 minuto para mejorar las CEFALEAS o dolores de cabeza — FisioOnline (es) Watch on YouTube
  49. Dolor de cabeza, masaje del musculo temporal de la cabeza para la cefalea tensional — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  50. 3 ejercicios para el esternocleidomastoideo y el dolor de cabeza (≈17 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  51. Estiramientos para evitar dolores de cabeza y cefaleas por tensión cervical con ISABEL CORTES — APHYSIONADOS (es) Watch on YouTube
  52. Cefalea tensional: masaje y ejercicios (≈13 min) — De La Mano De Tu Fisio (es) Watch on YouTube
  53. Fisioterapia para el dolor de cabeza tensional (≈16 min) — Rekovery Clinic (es) Watch on YouTube
  54. Dor de cabeça e dor no pescoço: cefaleia tensional (≈55 min) — Welerson Pereira Fisioterapeuta (pt) Watch on YouTube
  55. Alivie a Dor de Cabeça tensional - Pontos gatilho — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  56. Cefaleia tensional: técnicas e exercícios (≈13 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  57. Exercícios para dor de cabeça e enxaqueca crônica! — Maiele Klein Pilates (pt) Watch on YouTube
  58. Mal di testa ad origine cervicale: i 3 esercizi più efficaci — Marcello Chiapponi (it) Watch on YouTube
  59. esercizi per mal di testa e cefalea muscolo tensiva — Marcello Chiapponi (it) Watch on YouTube
  60. Esercizio per emicrania e cefalea muscolo tensiva — Marcello Chiapponi (it) Watch on YouTube
  61. Come migliorare il MAL DI TESTA (CEFALEA TENSIVA o PESANTEZZA) usando i MUSCOLI /(aggiornato 2019) — Marcello Chiapponi (it) Watch on YouTube
  62. Mal di testa sul lato destro o sinistro: esercizio e strategia — Marcello Chiapponi (it) Watch on YouTube
  63. Cefalea muscolo tensiva: sintomi, cause ed esercizi utili — Marcello Chiapponi (it) Watch on YouTube
  64. Cefalea muscolo tensiva: consigli ed esercizi utili! — FISIOSOCIAL (it) Watch on YouTube
  65. Mal di testa: esercizi per principianti — AlmaPhysio (it) Watch on YouTube
  66. MAL DI TESTA DA CERVICALE - Esercizi efficaci — Fitness Posturale (it) Watch on YouTube
  67. Fai passare il dolore alla base del COLLO e la CEFALEA TENSIVA così — Camerani Osteopatia (it) Watch on YouTube
  68. 來，8個動作解放你緊繃的筋膜｜#頭痛 #肩頸痛 #啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  69. 頸椎緊繃引發頭痛？頸因性頭痛筋膜放鬆完整教學｜啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  70. 頸部伸展操（肩頸痠痛・頭痛向・約5分鐘） — 健康2.0 (zh) Watch on YouTube
  71. 對頸部疼痛和頭痛伸展運動 — 健身秘訣 (zh) Watch on YouTube
  72. 頸因性頭痛的脖子放鬆技巧（約11分鐘） — PT. Freeman 自聊師 (zh) Watch on YouTube
  73. 三不五時就頭痛，可能是這個原因｜#脖子僵硬 #眼框痛 #偏頭痛 #緊張性頭痛 #啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  74. 你一直頭痛其實問題在脖子！!為何枕下肌群跟頭痛有關？ — 三個字SunGuts (zh) Watch on YouTube
  75. 頭痛系列一： 緊張性頭痛，五招必做運動 [Eng Subtitles] 5 Exercises for Tension Headache — Dr. Joe Wong (zh) Watch on YouTube
  76. 頸源性頭痛的說明與運動（約7分鐘） — 悉尼脊医Xin (zh) Watch on YouTube
  77. 지금 바로 두통과 목 통증에서 시원하게 벗어나세요! — 움직임 연구소 (ko) Watch on YouTube
  78. 목통증과 두통이 있으신 분들, 영상을 보시고 꼭 따라해 보시기 바랍니다 — 모커리 근육신경재활TV (ko) Watch on YouTube
  79. 후두하근 스트레칭, 경추성두통, 긴장성두통, 거북목 두통 지압[목어깨통증의3대주적: 후두하삼각근] — Mr.Physio 호주물리치료사 (ko) Watch on YouTube
  80. [맥켄지 두통 스트레칭] 신경과 의사의 경추성 두통 스트레칭/지압법/맥켄지운동/거북목 일자목 주목!! — 브레인튜브 Brain Doctor (ko) Watch on YouTube
  81. 경추성 두통 스트레칭 (약 4분) — 국제성모병원TV (ko) Watch on YouTube
  82. 두통STOP! 스트레칭으로 두통, 안녕~ #두통 #두통예방 #스트레칭 #요래하면됩니까? #손제용 #신경과 #부산신경과 — 손제용의사생활 (ko) Watch on YouTube
  83. 목·어깨 스트레칭 (두통·승모근 관련, 약 10분) — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  84. 두통 스트레칭 (약 3분) — MBClife (ko) Watch on YouTube
  85. 긴장형 두통 스트레칭 (약 7분) — 손제용의사생활 (ko) Watch on YouTube
  86. 뒷목이 뻣뻣하고 머리가 조이듯이 아파오는 긴장성두통 — 이해창 약사TV (ko) Watch on YouTube