Senebti

Neck pain

Pain or stiffness in the neck. It can come on suddenly, as after sleeping awkwardly, or last longer. Most neck pain is not serious, and gentle movement is commonly advised.

Safety first

See a doctor or physio before exercising if you have: 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. 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
  2. 首・肩こりのヨガ（座ったまま・約10分） — B-Flow (ja) Watch on YouTube
  3. 首まわりのストレッチ（ストレートネック向け・約8分） — オガトレ (ja) Watch on YouTube
  4. 【ガチガチの首コリ】ガチガチに凝り固まった首の筋肉をほぐす「首ストレッチ」【大分市 腰痛治療家 GENRYU ( 安部元隆 )】 — GENRYUチャンネル (ja) Watch on YouTube
  5. 首こりのストレッチ（約3分） — IKEHIKO TV (ja) Watch on YouTube
  6. 首こりのストレッチ（7種目・約14分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  7. 肩こり・首こりのストレッチ（座ったまま・約6分） — B-Flow (ja) Watch on YouTube
  8. 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
  9. 首まわりをふわふわに｜コリをほぐすストレッチ【7分間】 — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  10. 首と肩のほぐし方（約9分） — 前田のまいにちセルフケア ! by GronG (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 neck, shoulders and upper back 15min — yoginimelbourne (en) Watch on YouTube
  14. Exercises for neck pain (≈7 min) — Jeffrey Peng MD (en) Watch on YouTube
  15. Real-time neck stretches for neck pain (≈8 min) — AskDoctorJo (en) Watch on YouTube
  16. 5 min Yoga for Neck Pain & Tension — Yoga with Kassandra (en) Watch on YouTube
  17. Neck exercises, stretches and strengthening (≈16 min) — HASfit (en) Watch on YouTube
  18. Follow-along neck stretches (≈6 min) — Tone and Tighten (en) Watch on YouTube
  19. Real-time neck stretches and exercises (≈20 min) — AskDoctorJo (en) Watch on YouTube
  20. The One Exercise Everyone Should Do For Neck Pain — Bob & Brad (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. Yoga voor nek, schouders en bovenrug | Yoga met Milou — Yoga met Milou (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. mobiliserende oefening voor een stijve pijnlijk nek en nekspieren — Fysio Medisch Centrum (nl) Watch on YouTube
  30. Stijve schouders en nek soepel maken — De Lijfschool (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. Die besten Nackenübungen - Nackenverspannungen lösen — Einfach besser leben (de) Watch on YouTube
  34. 5 Nackenübungen – Prof. Ingo Froböse — AOK - Der Gesundheitskanal (de) Watch on YouTube
  35. Übungen gegen Nackenschmerzen Nackenverspannung Rückenschmerzen — frankXwhite (de) Watch on YouTube
  36. Therapeutische Übungen bei akuten Schulterschmerzen & Nackenverspannungen — Privat Physio Bonn (de) Watch on YouTube
  37. 5 HWS Übungen – Diese sanften Übungen können Deinen Nacken entspannen — Ergotopia (de) Watch on YouTube
  38. Schultern und Nacken dehnen - 10 ultimative Übungen für eine entspannte Muskulatur! — Ergotopia (de) Watch on YouTube
  39. Selbsthilfe für Nacken, Schulter und Kiefer: Die effektivsten Eigentherapie-Tipps — SCHMERZ BEISEITE - Ralf Blume (de) Watch on YouTube
  40. 8 Minuten Nackenverspannungen lösen 💚 Nacken dehnen und entspannen — YOGABASICS - Der 8 Minuten Club (de) Watch on YouTube
  41. Exercices pour la nuque et les cervicales (≈10 min) — Denis Fortier (fr) Watch on YouTube
  42. 3 exercices pour la nuque et les cervicales (≈8 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  43. Étirements pour la nuque et les cervicales (yoga, ≈8 min) — Delphine Marie Yoga (fr) Watch on YouTube
  44. Douleurs CERVICALES : la routine INDISPENSABLE — Margaux Magnée (fr) Watch on YouTube
  45. Arthrose cervicale : exercices (≈10 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  46. Exercices pour les douleurs cervicales (≈7 min) — Benjamin Brochet (fr) Watch on YouTube
  47. 5 étirements des cervicales (≈9 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  48. Douleurs cervicales & Irradiations nerveuses dans le bras : 6 exercices par Kiné — Monsieur Clavicule (fr) Watch on YouTube
  49. Exercices pour la douleur cervicale (≈7 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  50. 3 exercices pour les tensions et douleurs au cou (≈5 min) — Denis Fortier (fr) Watch on YouTube
  51. Dolor de espalda, cuello y cervicales: ejercicios (≈12 min) — gymvirtual (es) Watch on YouTube
  52. 5 Ejercicios fáciles para cervicales | GUIA PARA PRINCIPIANTES — FisioOnline (es) Watch on YouTube
  53. Ejercicios en casa para cuello, espalda y omóplatos (≈12 min) — MalovaElena (es) Watch on YouTube
  54. 4 EJERCICIOS para la RECTIFICACION CERVICAL — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  55. 4 ejercicios para el dolor cervical (≈4 min) — Fisioterapia para TI (es) Watch on YouTube
  56. Ejercicios para el dolor de cuello y hombros (≈15 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  57. Rutina de estiramientos para las cervicales 15 MINUTOS — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  58. Así de fácil puedes descomprimir la cervical todos los días — Dr. Alexandre Mota en Español (es) Watch on YouTube
  59. 5 ejercicios para el dolor de cuello (≈7 min) — Clinicas H3 fisioterapia (es) Watch on YouTube
  60. Artrosis cervical: ejercicios, masaje y estiramientos (≈25 min) — 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. Dor no pescoço - Técnicas de Descompressão Cervical | Rodrigo Lopes — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  63. Assim Fica Fácil DESCOMPRIMIR a CERVICAL Todo Dia — Dr. Alexandre Mota (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. Exercícios para o pescoço e a dor no pescoço (≈18 min) — André Lima Oliveira (pt) Watch on YouTube
  66. SOLUÇÃO PARA DOR CERVICAL - Exercícios fáceis para dor na nuca — Aurélio Alfieri (pt) Watch on YouTube
  67. Exercícios para dores no pescoço (≈5 min) — QueroQuiro (pt) Watch on YouTube
  68. DOR CERVICAL que IRRADIA PARA OS BRAÇOS - Descompressão Cervical e Mobilização Neural - DORES AGUDAS — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  69. Exercícios para dor e tensão no pescoço (≈11 min) — Carol Borba (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. 5 esercizi efficaci per la cervicale — Saluteinmovimento (it) Watch on YouTube
  73. ESERCIZI per muscolo TRAPEZIO: come sciogliere il "cordone" a lato del collo — Marcello Chiapponi (it) Watch on YouTube
  74. Esercizi per il Dolore Cervicale - Stretching per Ridurre Stress e Tensione del Collo — LUMOWELL - Benessere360 (it) Watch on YouTube
  75. Esercizi efficaci per la cervicale | Sequenza da 8 minuti — Saluteinmovimento (it) Watch on YouTube
  76. CERVICOBRACHIALGIA: i 3 esercizi "TOP" per il dolore CERVICALE e BRACCIO — Marcello Chiapponi (it) Watch on YouTube
  77. Esercizi per ridurre il dolore cervicale — physiolabroma (it) Watch on YouTube
  78. ROUTINE CERVICALE: riduci l'infiammazione in soli 10 minuti — Pietro Marconi - Fisioterapista (it) Watch on YouTube
  79. Esercizi per le cervicali (≈13 min) — Marcello Chiapponi (it) Watch on YouTube
  80. Mal di testa ad origine cervicale: i 3 esercizi più efficaci — Marcello Chiapponi (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. 頸椎壓迫神經 中醫教你三招自我復健超實用,電腦族必備 — 中醫林峻生博士 (zh) Watch on YouTube
  84. 頸部伸展運動（約8分鐘） — Master Leung 梁教練 (zh) Watch on YouTube
  85. 頸椎過直與脖子痛的解說（約10分鐘） — 啾c物理治療師 (zh) Watch on YouTube
  86. 頸部筋膜放鬆（5招・約4分鐘） — 健康好方法 (zh) Watch on YouTube
  87. 肩頸拉伸操（約5分鐘） — 游書庭 - 樂活有氧 (zh) Watch on YouTube
  88. 頸部伸展操（肩頸痠痛・頭痛向・約5分鐘） — 健康2.0 (zh) Watch on YouTube
  89. 頸椎拉筋操（約16分鐘） — 興寶健身舞 (zh) Watch on YouTube
  90. 肩周炎颈椎痛、手指麻木怎么办？新版肩颈操早晚30分钟一身轻松 — 印象舞蹈工作室 (zh) Watch on YouTube
  91. 목 결림, 어깨 뭉침을 풀어주는 스트레칭 (with 3분 마사지) — 에일린 mind yoga (ko) Watch on YouTube
  92. 거북목·굽은등 루틴 (약 18분) — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  93. 딱 10분! 거북목, 버섯증후군이 있다면 이 운동 제발 하셔야 합니다! 일자목, 거북목 스트레칭, 버섯증후군교정운동 — 자세요정 JSYJ (ko) Watch on YouTube
  94. 목·어깨·등 운동 (약 20분) — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  95. "이제 이렇게 해도 안 아파요" 2주 운동법으로 거북목 일자목 통증 없어졌다│귀하신 몸│#EBS건강 — EBS 건강 (ko) Watch on YouTube
  96. 목·어깨·승모근 스트레칭 (약 10분) — 에일린 mind yoga (ko) Watch on YouTube
  97. 목·어깨·등 운동 10분 (약 10분) — 필라테스하는 물리치료사,람PT (ko) Watch on YouTube
  98. 일자목 교정운동(feat, 홈트 루틴운동) — 물리치료사.PT재석 (ko) Watch on YouTube
  99. 목 디스크인데, ‘목은 근력 운동을 어떻게 해요?’ - 이경석의 척추88 #141 - 목디스크, 목통증 운동 — 굿라이프 (ko) Watch on YouTube
  100. 목 통증 10분 루틴 운동 (약 12분) — 물리치료사.PT재석 (ko) Watch on YouTube