Senebti

Stiff neck & shoulders

A feeling of heaviness or tightness from the neck across the shoulders and upper back, often noticed after long periods in one position.

Safety first

See a doctor or physio before exercising if you have: chest pain or breathlessness, night pain unrelated to movement, fever or unexplained weight loss.

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. 首・肩・背中と肩甲骨まわりのストレッチ（約12分） — B-Flow (ja) Watch on YouTube
  2. 腰痛・首・肩まわりのストレッチ（座ったまま・約8分） — オガトレ (ja) Watch on YouTube
  3. 肩こりのストレッチ（座ってできる・約3分） — 溝口ファミリークリニック (ja) Watch on YouTube
  4. 首・肩・背中をほぐす上半身ストレッチ（約9分） — Marina Takewaki (ja) Watch on YouTube
  5. 肩・首こりのストレッチ（座ったまま・約9分） — 整体院和み-NAGOMI-土師和也 (ja) Watch on YouTube
  6. 肩甲骨周辺のストレッチ（約10分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  7. 肩・首こりのストレッチ（約10分） — 整体院和み-NAGOMI-土師和也 (ja) Watch on YouTube
  8. 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
  9. 肩こりのストレッチ（約8分） — 医療法人偕行会　公式チャンネル (ja) Watch on YouTube
  10. 隙間時間向けの肩こりストレッチ（約3分） — 痛みの専門医チャンネル (ja) Watch on YouTube
  11. Yoga For Neck, Shoulders, Upper Back | 10-Minute Yoga Quickie — Yoga With Adriene (en) Watch on YouTube
  12. Yoga stretches for the neck, shoulders and upper back (≈11 min) — Mady Morrison (en) Watch on YouTube
  13. Yoga for the neck and shoulders (≈18 min) — Yoga With Adriene (en) Watch on YouTube
  14. Yoga for neck, shoulders and upper back 15min — yoginimelbourne (en) Watch on YouTube
  15. 5 min Yoga for Neck Pain & Tension — Yoga with Kassandra (en) Watch on YouTube
  16. Daily neck and shoulder exercises and stretches (≈8 min) — Michelle Kenway (en) Watch on YouTube
  17. Follow-along neck stretches (≈6 min) — Tone and Tighten (en) Watch on YouTube
  18. Why Your Neck and Shoulders Are Always Tight — Body Fix Exercises—for over 50s (en) Watch on YouTube
  19. QIGONG FOR NECK & SHOULDER TENSION RELEASE — QiYoga With LuChin (en) Watch on YouTube
  20. 15 min Tight Neck, Traps & Shoulders Follow Along // Beginner Friendly! — Tom Morrison (en) Watch on YouTube
  21. in 5 minuten SCHOUDERS en NEK ONTSPANNEN — yogaplaza (nl) Watch on YouTube
  22. In 10 minuten schouders en nek ontspannen — yogaplaza (nl) Watch on YouTube
  23. Wat te doen tegen stijve schouders en nek? — De Lijfschool (nl) Watch on YouTube
  24. Nek en schouder oefeningen. — Jeanet Berkhout (nl) Watch on YouTube
  25. 5 Nekpijn Oefeningen en Stretches tegen Pijn en Stijfheid in de Nek & Schouder — PhysioExercise (nl) Watch on YouTube
  26. Schouderoefeningen - bij pijn in nek, schouder en bovenrug — Yoga met Rita | Yogaschool Mind Your Body (nl) Watch on YouTube
  27. Stijve nek en schouders? Fysiotherapeut Brigitte doet voor... — Actifytaal Utrecht (nl) Watch on YouTube
  28. Oefeningen bij spanning in rug, nek en schouders (≈14 min) — AZ Jan Palfijn Gent (nl) Watch on YouTube
  29. Selfmassage Stiff neck / Zelfmassage tegen een stijve nek - Sportmassage Doldersum — Sportmassage Doldersum (nl) Watch on YouTube
  30. Trapezius / monnikskapspier schouder/nekspier rekken — PhysioExercise (nl) Watch on YouTube
  31. Yoga Schulter Nacken Entspannen | Verspannungen lösen | Übungen für den Alltag — Mady Morrison (de) Watch on YouTube
  32. Yoga gegen Verspannungen im Schulter Nacken Bereich | Effektive Übungen — Mady Morrison (de) Watch on YouTube
  33. Yoga gegen Verspannungen im Bereich Schulter und Nacken — HappyAndFitYoga (de) Watch on YouTube
  34. Die besten Nackenübungen - Nackenverspannungen lösen — Einfach besser leben (de) Watch on YouTube
  35. 5 Nackenübungen – Prof. Ingo Froböse — AOK - Der Gesundheitskanal (de) Watch on YouTube
  36. Übungen gegen Nackenschmerzen Nackenverspannung Rückenschmerzen — frankXwhite (de) Watch on YouTube
  37. Verspannungen lösen ➡️ Entspanne Rücken, Schultern und Nacken — Ergotopia (de) Watch on YouTube
  38. Therapeutische Übungen bei akuten Schulterschmerzen & Nackenverspannungen — Privat Physio Bonn (de) Watch on YouTube
  39. 5 HWS Übungen – Diese sanften Übungen können Deinen Nacken entspannen — Ergotopia (de) Watch on YouTube
  40. 🐤 15 min. Nackenschmerzen lösen | Schultergelenk, Schultergürtel und BWS | ohne Geräte, im Stehen — Gabi Fastner (de) Watch on YouTube
  41. Exercices pour la nuque et les cervicales (≈10 min) — Denis Fortier (fr) Watch on YouTube
  42. 🔓LIBÈRE TES cervicales ! ( cet étirement méconnu est HYPER EFFICACE !) — Major Mouvement (fr) Watch on YouTube
  43. Comment relaxer la nuque et les épaules ? — Minute Forme (fr) Watch on YouTube
  44. Yoga pour la nuque - Yoga Master Class — Doctissimo (fr) Watch on YouTube
  45. Étirements pour la nuque et les cervicales (yoga, ≈8 min) — Delphine Marie Yoga (fr) Watch on YouTube
  46. Douleurs CERVICALES : la routine INDISPENSABLE — Margaux Magnée (fr) Watch on YouTube
  47. YOGA POUR LE COU – 10 min Yoga pour douleur à la nuque et au cou — Yoga avec Joëlle (fr) Watch on YouTube
  48. Exercices de kiné pour prévenir les douleurs cervicales #kiné — Doctissimo (fr) Watch on YouTube
  49. Exercices pour les douleurs cervicales (≈7 min) — Benjamin Brochet (fr) Watch on YouTube
  50. 5 étirements des cervicales (≈9 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  51. Dolor de espalda, cuello y cervicales: ejercicios (≈12 min) — gymvirtual (es) Watch on YouTube
  52. Yoga para cuello y hombros (≈13 min) — MalovaElena (es) Watch on YouTube
  53. Ejercicios en casa para cuello, espalda y omóplatos (≈12 min) — MalovaElena (es) Watch on YouTube
  54. Yoga para relajar cuello y hombros — Xuan Lan Yoga (es) Watch on YouTube
  55. Ejercicios para el dolor de cuello y hombros (≈15 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  56. Ejercicios para las contracturas o nudos de cuello, trapecios y hombros — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  57. Rutina de estiramientos para las cervicales 15 MINUTOS — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  58. Estiramientos y movilizaciones para las cervicales - Mejora tu dolor de cuello y hombros — FisioOnline (es) Watch on YouTube
  59. 10 min Ejercicios y Estiramientos para Hombros y Cuello — Julien LEPRETRE (es) Watch on YouTube
  60. Rutina antiestres para relajar cuello y hombros — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  61. Exercícios para dores no pescoço que descem para o ombro (≈15 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  62. Faça você mesmo a MELHOR MASSAGEM para tensão no pescoço | Previna dor cervical — Aurélio Alfieri (pt) Watch on YouTube
  63. Yoga Para Pescoço e Ombros: ALONGAR, FORTALECER, REDUZIR DORES e Aumentar MOBILIDADE | Fernanda Yoga — Fernanda Yoga (pt) Watch on YouTube
  64. Melhores ALONGAMENTOS para CERVICAL | Nível 2 | Alongamento para o Pescoço | Exercícios para Idosos — Aurélio Alfieri (pt) Watch on YouTube
  65. Yoga para Pescoço e Ombros | Yoga para iniciantes — Yoga para Você (pt) Watch on YouTube
  66. Exercícios para dor e tensão no pescoço (≈11 min) — Carol Borba (pt) Watch on YouTube
  67. "Dor no Pescoço que Desce para a Escápula? O Problema Pode Não Estar Onde Você Pensa" — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  68. 5 EXERCÍCIOS FUNCIONAIS QUE AJUDAM EVITAR DOR NO OMBRO COMO A DOR NO PESCOÇO — André Lima Oliveira (pt) Watch on YouTube
  69. Yoga | Dia 15 : Relaxar maxilar, pescoço e ombros — Pri Leite Yoga (pt) Watch on YouTube
  70. DOR NO PESCOÇO? Alivie a Tensão Cervical com ESSA Rotina Simples e Eficaz! — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  71. Yoga - Esercizi per la Cervicale e spalle — La Scimmia Yoga (it) Watch on YouTube
  72. Yoga - 5 minuti per liberare Collo e Spalle — La Scimmia Yoga (it) Watch on YouTube
  73. Yoga | Tensione collo e spalle — La Scimmia Yoga (it) Watch on YouTube
  74. ESERCIZI per muscolo TRAPEZIO: come sciogliere il "cordone" a lato del collo — Marcello Chiapponi (it) Watch on YouTube
  75. Esercizi per il Dolore Cervicale - Stretching per Ridurre Stress e Tensione del Collo — LUMOWELL - Benessere360 (it) Watch on YouTube
  76. Come "sciogliere" SPALLE e COLLO: allenamento POSTURALE — Marcello Chiapponi (it) Watch on YouTube
  77. Come ridurre le CONTRATTURE CERVICALI da STRESS (esercizi efficacissimi!) — Marcello Chiapponi (it) Watch on YouTube
  78. Come SCIOGLIERE i "NODI" nei muscoli delle spalle e del collo (anti-contratture) — Marcello Chiapponi (it) Watch on YouTube
  79. Esercizi di Stretching Per Schiena, Braccia e Spalle — Fixfit - Fitness Lifestyle (it) Watch on YouTube
  80. Esercizi di Pilates per il Dolore alla Spalla e al Collo: 20 min. Workout — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  81. 4分鐘肩膀筋膜放鬆|高翊倫物理治療師健康好方法|#肩頸痠痛#運動健身 — 健康好方法 (zh) Watch on YouTube
  82. 肩頸放鬆伸展（約13分鐘） — 凱蒂瑜伽 Flow With Katie (zh) Watch on YouTube
  83. 肩頸痠痛 運動篇｜尤稚凱醫師 — 菁英診所再生醫療門診 (zh) Watch on YouTube
  84. 肩頸痠痛的3招伸展（約2分鐘） — 健康2.0 (zh) Watch on YouTube
  85. 肩背拉筋運動（12式・約6分鐘） — Master Leung 梁教練 (zh) Watch on YouTube
  86. 頸部伸展運動（約8分鐘） — Master Leung 梁教練 (zh) Watch on YouTube
  87. 頸部筋膜放鬆（5招・約4分鐘） — 健康好方法 (zh) Watch on YouTube
  88. 肩頸拉伸操（約5分鐘） — 游書庭 - 樂活有氧 (zh) Watch on YouTube
  89. 頸部伸展操（肩頸痠痛・頭痛向・約5分鐘） — 健康2.0 (zh) Watch on YouTube
  90. 肩頸伸展瑜伽（約17分鐘） — 凱蒂瑜伽 Flow With Katie (zh) Watch on YouTube
  91. 상체 정렬 리셋! 어깨교정 스트레칭 | 어깨결림·라운드숄더·오십견 예방 — SomiFit (ko) Watch on YouTube
  92. 목 결림, 어깨 뭉침을 풀어주는 스트레칭 (with 3분 마사지) — 에일린 mind yoga (ko) Watch on YouTube
  93. 목·어깨 요가 (거북목·어깨결림, 약 17분) — 요가소년 (ko) Watch on YouTube
  94. 목·어깨·등 운동 (약 20분) — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  95. 목·어깨·승모근 스트레칭 (약 10분) — 에일린 mind yoga (ko) Watch on YouTube
  96. 목·어깨·등 운동 10분 (약 10분) — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  97. 목과 어깨 스트레칭 (약 13분) — 서리요가seoriyoga (ko) Watch on YouTube
  98. 어깨통증의 원인 '라운드숄더' 교정하는 요가 | 어깨 스트레칭, 굽은어깨 교정운동 — 에일린 mind yoga (ko) Watch on YouTube
  99. 목, 등의 긴장을 이완하는 요가 (일자목 스트레칭) | 목이 뻐근할 때 운동, 굽은 등 펴기 — 에일린 mind yoga (ko) Watch on YouTube
  100. 승모근 스트레칭 (목·어깨·두통 등 관련, 약 21분) — 요가소년 (ko) Watch on YouTube