Headaches are the worst. Whether it’s a dull ache behind your eyes or full-blown tension across your forehead, they can throw off your entire day. They’re not just disruptive—they’re often linked to tight muscles, poor posture, and stress.
If you’re dealing with headaches more often than you’d like, you’re not alone. According to the World Health Organization (WHO), headache disorders affect nearly 40% of people worldwide each year. What many people don’t realize is that movement – especially the right kind – can help. Gentle stretches and posture resets may ease tension and reduce how often headaches show up. Learn more about common causes of head pain and how physical therapy can help.
In this guide, you’ll find physical therapist-approved exercises designed to reduce headache symptoms by improving posture, releasing tension, and supporting the neck.
Experiencing frequent headaches can disrupt daily life, but specific exercises and rehabilitation physical therapy can provide relief. Below, we provide five physical therapist-approved exercises that support better posture, ease neck pain, and may help reduce headache frequency. By focusing on targeted muscle groups, these exercises can improve your ability to manage headache symptoms effectively.
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Important: These exercises should feel like a gentle stretch – never painful. If your symptoms worsen or don’t improve after three days, check in with a physical therapist for a personalized evaluation.
1. Upper Trapezius Stretch
Start here: Sit tall and hold the edge of your chair or table with one hand.
Do this: Turn your head slightly up and to the opposite side, then tilt it gently toward your shoulder. Place your free hand on top of your head and apply light pressure.
Hold: 30 seconds
Repeat: 3 times per side
Pro tip: Don’t forget to keep your spine straight – no slouching.
2. Levator Scapulae Stretch
Start here: Stay seated and grab the edge of your chair with one hand.
Do this: Turn your head to the opposite side, then tuck your chin down toward your chest. Use your free hand to gently pull your head downward – you’ll feel it in the back of your neck.
Hold: 30 seconds
Repeat: 3 times per side
Pro tip: Keep that upright posture. It matters more than you think.
3. Scalene Stretch
Start here: Sit tall and drape a towel over one shoulder, holding both ends.
Do this: Pull the towel gently downward, then tilt your head away from that side and look up toward the ceiling. You’ll feel a stretch along the side of your neck.
Hold: 30 seconds.
Repeat: 3 times per side
Pro tip: Shoulders relaxed, head tall, breathe easy.
4. Chin Tucks
Start here: Sit or stand upright – whatever feels best.
Do this: Glide your head straight back (like you’re making a double chin), keeping your eyes focused forward. No looking down or tipping your head.
Hold: 3-5 seconds.
Repeat: 10 times
Pro tip: This one’s all about small, subtle movement. Less is more.
5. Scapula Squeezes
Start here: Sit comfortably with your back straight.
Do this: Gently squeeze your shoulder blades together, drawing your shoulders backward. Hold, then release.
Hold: 2-3 seconds.
Repeat: 15 times
Pro tip: Think about tucking your shoulder blades into your back pockets.
Prefer a visual walkthrough? Watch the video here to follow along step-by-step.
Types of Headaches
Understanding the type of headache you’re experiencing can help you find the most effective treatment. Common headache types include:
- Tension headaches: Often caused by stress, poor posture, or muscle tension in the neck and shoulders.
- Migraine headaches: Neurological in nature, these often include throbbing pain, nausea, or sensitivity to light and sound.
- Cervicogenic headaches: Originating from the neck, these may feel like tension headaches but are tied to spinal issues or muscle dysfunction.
- Cluster headaches: Less common but extremely painful, typically occurring in cycles with sudden onset.
Knowing which type you’re dealing with can guide your treatment. Physical therapy can be especially effective for tension and cervicogenic headaches.
What if Exercise Triggers My Headaches?
If you notice headaches after or during exercise, you’re not alone. In some cases, exertion-related headaches occur due to:
- Dehydration
- Overexertion
- Poor posture during movement
- Holding your breath while lifting or stretching
Try scaling back intensity, focusing on proper form, and staying hydrated. If the problem continues, consult a physical therapist to assess your posture and movement patterns. Exercise shouldn’t cause pain—especially not in your head.
Why Neck Exercises Matter for Migraine Sufferers
Neck exercises can make a real difference for people managing tension headaches or migraines. Stretching tight neck muscles and working on posture may help ease pain and prevent headaches from coming back. Even small, consistent movements – like chin tucks – can add up to long-term relief.
Beyond Exercise: Lifestyle Changes
Incorporating other lifestyle adjustments can support headache relief. Pair these exercises with strategies like:
- Practicing relaxation techniques (yoga, deep breathing, or meditation)
- Drinking plenty of water
- Eating a balanced diet
- Getting enough sleep
- Checking in regularly with your doctor or physical therapist
Harnessing the Power of Breathing Exercises
Breathing exercises are another powerful way to reduce and prevent headaches. They target one of the most common triggers – stress – while promoting relaxation, reducing muscle tension, and improving oxygen flow. Over time, regular breathing practice can ease symptoms of neck & shoulder pain tension headaches, and migraines.
A Little Movement Goes a Long Way
You don’t have to power through your day with a headache. These simple neck stretches and posture resets can make a big difference – especially if you work at a desk or spend a lot of time on your phone.
But remember: if your symptoms stick around or get worse, don’t wait it out. A physical therapist can help you get to the root of the issue and build a plan that works for you.
Take the first step toward lasting relief. Begin your recovery journey with an Ivy Rehab clinic near you today.
