Neck & Shoulder Care - Stretches To Relieve Tension 15 mins

Рет қаралды 51,640

Күн бұрын

This gentle routine will help you relieve discomfort and tension in your neck and shoulder area.
Please consult with a doctor or physician first, if you have an injury in this area, to learn and understand, which exercises are beneficial for you.
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Credits and many thanks go to the wonderful Melanie Moss Photography @ www.melaniemoss.com
Music by Fred Westra. Listen to his album 'Integrity' on iTunes, Deezer, Spotify
/ integrity
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

Пікірлер: 153

@nicoles5852 2 ай бұрын

I come back to this superb excercise again and again as it really helps my neck. Thank you Katja.

@sharonhorovitz4439 2 жыл бұрын

Thank you so much Katja! You are a great teacher and your lessons are so clear and wise for my body!!

@sanjorose 2 жыл бұрын

Always a lovely work out to return to! Thanks Katja

@nicoles5852 8 ай бұрын

That was excellent thank you Katja. It really helps the tension in my neck

@corinnecoughtrie6939 2 жыл бұрын

Wonderful excercises for a painful neck.thank you Katya

@CvetelinaTushlekova Жыл бұрын

So much knowledge of the body here, thank you, that was truly healing.

@Hectooth 8 ай бұрын

Absolutely brilliant! Thank-you ❤

@m.m6420 4 жыл бұрын

This stretch was amazing, I’m feeling quite better ! Thank you :)

@PilatesYogawithKatja 4 жыл бұрын

🙏😊🙏

@barbaravananddanaarmstrong7085 2 жыл бұрын

yes, yes, yes! THANK YOU!! ~Barbara

@ceciliaboldrini5134 4 жыл бұрын

Dear katja, I have just returned from a very intense pool workout and I find this splendid class of stretching. Katja is always present at the right time, with the appropriate lessons for all people. GREAT TEACHER!!! GOD BLESS YOU AND YOUR FAMILY THANK YOU SO MUCH . Cecilia

@PilatesYogawithKatja 4 жыл бұрын

🥰😊😘

@marleenoei4234 3 жыл бұрын

LOVELY, THANK YOU

@bn_destrutivo 3 жыл бұрын

I just love to work with you. Thanks Katja

@youryomana747 2 жыл бұрын

thank you so much, i enjoy every day doing pilates with you>

@martamarginet5366 2 ай бұрын

Thank you Katja! That was healing 🤍

@PilatesYogawithKatja 2 ай бұрын

🙏😊🙏

@meaadaldossary7693 3 жыл бұрын

I need to do this always after work,Thank u so much

@Hectooth 5 ай бұрын

I love this. So easy to follow, so quick, and really effective. Thank-you, as always. 👍👍👍❤

@PilatesYogawithKatja 5 ай бұрын

Glad to hear you found it helpful. 🙏😊🙏

@lindiloots 3 жыл бұрын

O wow I love this. Thank you Katja

@danzactivitydanzaypilates4494 3 жыл бұрын

Thanks for your videos. I'm a PIlates instructor but need to go back to the basics myself from time to time.

@lisameakin1706 6 ай бұрын

Thank you for todays pilates session. It is my first and you were recommended by another Pilates teacher. I will try and pick a few of these to do each week.

@PilatesYogawithKatja 5 ай бұрын

Thank you for joining me here on my channel, Lisa! 🙏😊🙏

@joyr4871 3 жыл бұрын

Dear Katya, today I started with your Good Morning Pilates Routine followed by the Neck and Shoulder Care routine. WOW! My whole body feels alive. THANK YOU SO MUCH for your practices which have kept me calm and focused during what has been a strict 16 week lockdown in Melbourne, Australia xo

@PilatesYogawithKatja 3 жыл бұрын

Thanks so much for your lovely msg, Joy!!!! I hope you are keeping well and strong. Thank you for practicing with me! 😊🙏🏼😊

@jdk0518 3 жыл бұрын

I spent just about 24 hours on 2 flights, a layover, then a drive to my destination yesterday. My neck and shoulders were tight as a drum and this routine provided much needed restoration.. Thank you, Katja! You are a miracle worker.

@hazelstreet8612 3 жыл бұрын

Thank you Kath Hazel💝

@juliebrenneise4314 10 ай бұрын

I have had a stressful week, and also (not surprisingly) a lot of neck and upper back pain. Chiro said my c3 and c2 were twisted in opposite directions and fixed it, but the muscles have still been unhappy. This video (especially the section with the ball) brought me GREAT relief!! Thank you so much!!

@sheilacox7444 2 жыл бұрын

Thank you for this and your channel, you have helped me so much, Iam a hairdresser and my body posture, aches, pains are much better! Not to mention my back and core ! Thank you!🙏

@Hectooth 6 ай бұрын

Always good 👍👍👍 Thank-you so much, Katja, for all the time and consideration you put into your sessions. 😊❤

@PilatesYogawithKatja 6 ай бұрын

Thank you for your positive feedback, it's appreciated! 🙏😊🙏

@raclerodriguez Жыл бұрын

This relieved the stiffness in my upper back and neck when I woke up this morning and created a lot of space in the neck area. Thank you Katja for these short but effective stretches =)

@PilatesYogawithKatja Жыл бұрын

🙏😊🙏

2 жыл бұрын

Hurt my neck yesterday and today you helped : thanks Katia, I love your videos and your style

@martasimoes4149 3 жыл бұрын

KATJA, THANK YOU THANK YOU THANK YOU. KISSES FROM PORTUGAL.

@PilatesYogawithKatja 3 жыл бұрын

🙏🏼😊🙏🏼 sending hugs back to Portugal.

@matthewheywood9200 2 жыл бұрын

This has really helped my daughter with her tension headaches, thank you!

@PilatesYogawithKatja 2 жыл бұрын

Thank you, that's great to hear, Matthew! 🙏🏼😊🙏🏼

@AWhyte01 4 жыл бұрын

Katja, I am really enjoying your pilates sessions - precise, accessible for every level and professional delivery. Thank you.

@PilatesYogawithKatja 4 жыл бұрын

Thank you, Angela, I am delighted you are practicing with me here on KZfaq! :)

@angiesmith4594 4 жыл бұрын

Ditto Celia! It makes my week when I see Katya has uploaded a new video, always amazing. My favourite online teacher by far 🤸🏻‍♂️💕🙏🏽

@PilatesYogawithKatja 4 жыл бұрын

🙏😊🥰🧡🙏

@cbfaveri 3 жыл бұрын

Thank you so much Katja! Every time I do these exercises, after a long day on my computer, I think: it's simply miraculous! You're the best!

@carinegress 3 жыл бұрын

Your videos are brilliant and your techniques are very soothing and calming. I like that you keep reminding us to inhale and exhale. Thank you for the great work Katja 🙏🙏🙏

@PilatesYogawithKatja 3 жыл бұрын

I am happy to hear you enjoy the videos, Carine! Thank you!🙏😊

@melaniek9660 3 жыл бұрын

I am having a really bad neck issue and this helped really good! I am so relieved- thank you

@mandjfamily6312 2 жыл бұрын

I just found this video and loved it! Fantastic for my end of day stretch to release tension. Thank you Katja.

@PilatesYogawithKatja Жыл бұрын

Thank you for your lovely feedback! 🙏😊🙏

@susanramirez3644 3 жыл бұрын

So calming. Thank you! I liked the soft music.

@PilatesYogawithKatja 3 жыл бұрын

Thank you for your positive feedback, Susan!!! 🙏🏼😊🙏🏼

@elyhilder54 2 жыл бұрын

Always love the way you talk through ~ so calm and detailed. Also the exercise is awesome. Many thanks!

@PilatesYogawithKatja Жыл бұрын

🥰🙏😊🙏

@annluckhurst3441 3 жыл бұрын

I really needed this today Katja thank you! x

@PilatesYogawithKatja 3 жыл бұрын

😘🙏🏼😊

@jodiehowlett5427 7 ай бұрын

Thank you so much, Katja. That sequence was so effective for me. Wishing you a lovely day. 🦋

@lauriep3547 Жыл бұрын

Thank you for the amazing neck release!

@PilatesYogawithKatja Жыл бұрын

Glad to hear your neck enjoyed this routine, Laurie! 🙏😊🙏

@annakelo2532 2 жыл бұрын

What a lovely practice! I did it now for the first time, but will defenetly take this on as one of my favourite routines. Thank you again Katja❤️🙏!

@PilatesYogawithKatja 2 жыл бұрын

Thank you for your support and trust, Anna! 🙏🏼😊🙏🏼

@timbudd178 2 жыл бұрын

Absolutely love her sessions. Brilliant. I've been following Katja for a while now as I have neck and shoulder problems. Would highly recommend her upper back and lower back routines.

@mnaghavi6800 3 жыл бұрын

Thanks for your lessens. They really work🌿

@PilatesYogawithKatja 3 жыл бұрын

great to hear from you! 🙏🏼

@annemarriott295 3 жыл бұрын

Dear Katja, you have been part of my daily routine for the last 6 months of lock down here in Australia and have kept me sane and mobile while working from home. This routine with the ball takes me back to my previous 18 months of rehab doing reformer pilates, just moving my neck from side to side after bilateral adhesive capsulitis. It is so nice to do this as part of a gentle stretch routine instead! I love your beautiful classes, thank you!

@PilatesYogawithKatja 3 жыл бұрын

Dear Anne, than you for your positive feedback, It's greatly appreciated! I am so happy you are practicing with me - in Australia! 🙏🏼😊🙏🏼

@sp3nc3rda 3 жыл бұрын

Thanks Katja! i've been doing both of your day 1 to 7 rountines for a couple of months now, and its' made a real difference to my shoulder and hip pain, and helped to reduce my headaches. More than physio has been able to accomplish in 10 year! Thank you!

@maggiee.davies5519 3 жыл бұрын

Dear Katja, loved this video, felt that it was really doing me good and enjoyed the music too, I felt that it enhanced the whole experience and helped me to loose myself in the movements. Many thanks

@PilatesYogawithKatja 3 жыл бұрын

Maggie, thank you for your feedback, I appreciate you practicing with me 😊🙏

@kateboo4013 2 жыл бұрын

I feel so relaxed with the last part of exercise: ball under the head/neck. Thank you! 🤗

@wendyfit1 4 жыл бұрын

This session along with your NO MORE HUNCHED SHOULDERS session has saved me from reaching for the pain killers so many times. THANK YOU! What a gem you are!

@PilatesYogawithKatja 4 жыл бұрын

Absolutely delighted to hear that, Wendy! That is exactly why I love Pilates so much! Its like 'brushing your teeth', something we ought to do every day a little bit of to take care of our bodies (and minds) 😊😉

@nyabandaful 8 ай бұрын

Dear Katya, I broke vertebrae in my neck 10 years ago and although many years ago now, I still have to keep up the neck exercises otherwise it can be very painful. Therefore you can say I have done a few neck and shoulder sessions in the last 10 years (!) but this is definitely one of my favourites that I know I will keep coming back to. I find it so hard to find new and different neck exercises but you have a good range, simple (so i can understand.....)) yet obviously knowledgeable explanations and you have such a lovely voice and manner. Thank you 🌱

@PilatesYogawithKatja 8 ай бұрын

💕Thank you for your lovely message. Keep up all the good work you are doing for your body and especially your neck. 🙏

@nyabandaful 7 ай бұрын

And thank you for still being humble enough to answer all your messages. X

@susanprevost4856 2 жыл бұрын

That was good. Thank you

@eilliepoe8643 3 жыл бұрын

Thank this is dry helpful 🦋🦋💕💕

@corrinascott6656 3 жыл бұрын

This really helped my neck, this last year my neck has really got stiff and painful, I used to be able to turn my head easily with no pain, now Im getting a stiff pain, this routine has helped, thank you Katja🙏🏼🤗

@cricket51189 3 жыл бұрын

I do have a problem with “forward head posture.” This routine was great. I think I will incorporate much of it into my daily workout.

@petramalan3809 3 жыл бұрын

Easy to follow instructions, feels really heathy and safe, I very much enjoyed the session. Thanks you for helping me relax 😊

@user-xv1ib8tx7r 3 жыл бұрын

You are amazing and generous. I enjoy your exercises every day and feel how the body is strengthened, shaped and flexible. Thank you so much for uploading great videos, your modesty is inspiring. Your faithful student from Israel

@PilatesYogawithKatja 3 жыл бұрын

Thank you so much, I am very happy to hear from you. Greetings to Israel!!! 😊😘

@wanrongchua4333 3 жыл бұрын

Hi Katja , love this practice with you. Can I request for a upper back strengthening Pilates sequence ? It should be helpful to relieve those back pain most of us are suffering from due to WFH. Thank you for considering !

@PilatesYogawithKatja 3 жыл бұрын

I am so sorry I havent relied sooner! I hope you have found this sequence on my channel for upper back and posture: kzfaq.info/get/bejne/sK-YoN2lmMevlok.html, kzfaq.info/get/bejne/e6-BnduC3Z6-mY0.html and kzfaq.info/get/bejne/ncmKrLKjvpncd6M.html 🙏🏼😊🙏🏼

@andrewperry3938 4 жыл бұрын

I’ve had a tense neck for the last couple of days and these exercises have made it feel so much better! Thank you

@PilatesYogawithKatja 4 жыл бұрын

That's great to hear, Andrew!

@muoitang6629 2 жыл бұрын

This stress is very helpful for my stiff neck, thank you! May I ask you to turn your volume up a little bit so it"s less tension trying to listen to your instruction during the workout? My volume is already at max. Thanks

@andreasmehne9617 3 жыл бұрын

Wonderful end-of-workday chillout routine, Katja - thanks!

@PilatesYogawithKatja 3 жыл бұрын

🙏🏼😊

@seeseesstopmotionstudio120 4 жыл бұрын

This was so relaxing! Great for the evening! Thanks!

@PilatesYogawithKatja 4 жыл бұрын

Thanks for your lovely comment, Hanaa!

@terrikarch9799 4 жыл бұрын

Thank You! Just what I needed today perfect timing!

@PilatesYogawithKatja 4 жыл бұрын

😊

@batyapilzer5955 4 жыл бұрын

Beautiful & so helpful Katja. Thank you!

@PilatesYogawithKatja 4 жыл бұрын

😊😘

@StephanBreuerFLYING 4 жыл бұрын

THE BEST !

@PilatesYogawithKatja 4 жыл бұрын

😊 Thank you!

@kellypantaleoni5166 4 жыл бұрын

So different for me! Yet what a difference I am feeling! I didn’t even know I needed this release. Thank you for giving me something I didn’t know I needed💞

@PilatesYogawithKatja 4 жыл бұрын

Lots of love to you, Kelly!

@cathyhopkins2369 4 жыл бұрын

Great for my neck !

@sanjorose 3 жыл бұрын

Wonderful class! Thank you

@PilatesYogawithKatja 3 жыл бұрын

Hope you found it relaxing and helpful, Sanjo! 🙏🏼😊

@sanjorose 3 жыл бұрын

@@PilatesYogawithKatja Absolutely!

@goodjuju22 4 жыл бұрын

Wow this was amazing. I had an injury two nights ago and the tension was awful. This helped loads. Thank you!!!

@PilatesYogawithKatja 4 жыл бұрын

I am happy to hear from you, Julia! 😊

@shellina 4 жыл бұрын

Thank you Katja, that helped

@PilatesYogawithKatja 4 жыл бұрын

Glad to hear it helped, Shellina!

@karolinaciucias664 4 жыл бұрын

Wonderful! I've just finished it, it's also very calming. Thank you!

@PilatesYogawithKatja 4 жыл бұрын

😚😊

@judyz9216 3 жыл бұрын

Just what I needed after a long day of tense shoulders and neck. Thank you so much. You are wonderful!

@PilatesYogawithKatja 3 жыл бұрын

Thank you for your lovely feedback, Judy!! 🙏🏼😊🙏🏼

@DougWoodrow 4 жыл бұрын

I didn't even know my neck was tense this morning but it feels so much better now, thanks Katja! Beautifully filmed as ever too, well done camera person (I think I saw your reflection a couple of times :) ). Not sure about the music: found it a bit distracting but it's possibly the kind of thing that will grow on me after multiple viewings.

@PilatesYogawithKatja 4 жыл бұрын

Thank you, Doug :) wanted to try out adding the music... not to distract but help with creating a relaxing vibe :)

@liviacotto7647 3 жыл бұрын

It does not distract me at all, the music helps to relax

@mercedeslb237 4 жыл бұрын

Merci mille fois Katja 🤗🤗🤗🤗🤗🤗

@PilatesYogawithKatja 4 жыл бұрын

😊😚😊

@seema1897 3 жыл бұрын

This evening after doing your full body weights workout, I decided to follow it up with this relaxation routine! And my sore shoulders,neck and self are thanking you for this God-sent video💗Thank you dearly 🌈

@PilatesYogawithKatja 3 жыл бұрын

Thank you sooo much!!! 🙏🏼😘🙏🏼

@carolineellis3781 4 жыл бұрын

A lovely relaxing work out thank you

@PilatesYogawithKatja 4 жыл бұрын

Happy to hear you enjoyed it, Caroline!

@dianemacfaden6060 4 жыл бұрын

Enjoyed that thanks

@PilatesYogawithKatja 4 жыл бұрын

😊

@susanbathgate5774 4 жыл бұрын

Perfect timing after decorating my neck was really stiff when I got up, thanks Katja

@PilatesYogawithKatja 4 жыл бұрын

Thank you for being here with me on KZfaq, Susan!

@liviacotto7647 3 жыл бұрын

This is what I really need! Very good routine, I will repeat it. Thanks!

@PilatesYogawithKatja 3 жыл бұрын

Hope it's helping you, Livia. Thank you for practicing with me!🙏🏼😊

@lisah.2900 3 жыл бұрын

Another wonderful video! I feel like I'm in my own personal class in every video. Katja, my new aim is to gradually work through all the videos on your channel! So grateful for your work. Thank you! 🙏

@PilatesYogawithKatja 3 жыл бұрын

Thank you for practicing with me, Lisa! Hope you enjoy the different sessions. 🙏🏼😊

@susanajurado3167 3 жыл бұрын

Thank you.. That really helped ease my stiff neck. Wonderfully relaxing too.

@PilatesYogawithKatja 3 жыл бұрын

🙏🏼😊

@aameliee 3 жыл бұрын

I keep returning to this one, it's great after a long day of desk work when there's hardly any energy left. And just now did I realise there's some lovely music in the background. So thank you again and again. P.S.: The garden view behind you is just about perfect, it's so soothing.

@PilatesYogawithKatja 3 жыл бұрын

Thank you for your lovely comment! 🙏🏼😊🙏🏼

@orifelix3176 3 жыл бұрын

Thank you so much, it’s very helpfull. You are a beautiful great teacher, you make me happy and relaxed. Hugs from Italy

@PilatesYogawithKatja 3 жыл бұрын

Thank you, Orietta! Hugs back to you. :)

@Danca67 3 жыл бұрын

Loved this exercise! Really nice to do it after long hours sitting on a chair

@PilatesYogawithKatja 3 жыл бұрын

🙏🏼😊 After long time sitting our bodies definetely deserve some care :)

@cathyhopkins2369 3 жыл бұрын

I use this routine regularly! It really helps with tension in my neck and shoulders

@PilatesYogawithKatja 3 жыл бұрын

Thanks so much for your support here on my channel, Cathy! 🙏🏼🙏🏼

@sarahjacobsen469 3 жыл бұрын

I really like this one! I'm a writer so, this helps a lot after a long day of sitting at the computer. (Though generally, I do tend to prefer the videos without music. ;)

@PilatesYogawithKatja 3 жыл бұрын

Glad to hear this is helping you, Sarah! I have another class coming soon 'antidote to prolonged sitting', watch out for it, it may help your body, too 🙏🏼😊

@sarahjacobsen469 3 жыл бұрын

@@PilatesYogawithKatja Yay! I'm looking forward to it!!

@corrielawson7327 3 жыл бұрын

I LOVE this! I found your channel just the other day and it has helped me so much with my lower back pain. It has been considerably better since starting your workouts. This particular one leaves me feeling as if I got a massage. Thank you!

@PilatesYogawithKatja 3 жыл бұрын

🙏🏼😊🙏🏼 Thank you for practicing with me, Corrie!

@kchoyce5044 3 жыл бұрын

I have ongoing problems with neck tension, this is very helpful! Thank you Katja. Really liked the relaxing music also.

@PilatesYogawithKatja 3 жыл бұрын

🙏🏼😊 Thank you, glad to hear the stretches and movements helped reduce your neck tension! 🙏🏼

@kchoyce5044 2 жыл бұрын

@@PilatesYogawithKatja One year on! I still do this routine regularly, woke this morning with a really stiff neck, this routine always helps. Thank you so much. LOVE the relaxing music, it helps me to focus and relax. Kindest regards.

@martinetteboonekamp 4 жыл бұрын

Dear Katja, thank you again for your wonderful classes. I really enjoy them and always feel so much better afterwards. Your explanation is perfect! I also enjoyed your class ‘no more hunched shoulders’ that helped enormously, but I cannot find it anymore. Can you please release it once more on your channel? Thank you so much! Kind regards from you Holland fan Martinette 🥰

@PilatesYogawithKatja 4 жыл бұрын

Thank you for being here with me on KZfaq, Martinette! Here is the link to kzfaq.info/get/bejne/sK-YoN2lmMevlok.html - when you go on my channel you can go to Playlists at the top, you can find the class under 'specialty / themed classes' :)

@martinetteboonekamp 4 жыл бұрын

Pilates & Yoga with Katja 🙏 Thank you!! 🤩

@janedobbins1845 3 жыл бұрын

Hi katya. Thankyou for your videos. I am new to pilates and I've started with your lower back pain video as I was in a lot of pain and it has really helped, I've also been doing this one. Ive been doing them daily for 1 week with 1 day off. I am now wanting to do pilates full time as it really is helping me. Should I now start your beginner class or carry on with these until my lower back pain and neck pain has gone? It is a lot better than a week ago thanks to your videos x

@PilatesYogawithKatja 3 жыл бұрын

Hi Jane, that is great to hear. Yes, you can try the beginners class. You can also do the day one class of the 7-day challenge. Let me know how you go... :) 🙏

@janedobbins1845 3 жыл бұрын

@@PilatesYogawithKatja I was thinking about the 7 day course so I'll start that from Monday. Thanks again Katya as you really have helped my 30 year back problem more than my osteopath. I am now a pilates convert. Where can I get the ball you use on this video? I looked on eBay but not sure if they're the right one? X

@Hectooth 2 ай бұрын

Bliss.😌😌💟

@PilatesYogawithKatja 2 ай бұрын

🙏💕🙏