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. 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 you might not realize is headaches are often linked to tight muscles, poor posture, and stress – and there’s something you can do about it. Gentle movement and targeted stretches can help ease tension and reduce how often headaches show up. Learn more about common causes of head pain and how physical therapy can help.
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 just might give you the relief you’ve been searching for. By focusing on targeted muscle groups, these exercises can improve your ability to manage headache symptoms effectively.
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. This activity engages muscles that are often neglected, aiding in posture correction.
- 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. By doing this exercise, you can effectively relieve tension that may cause headaches.
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. The gentle pull in this stretch can relieve tightness caused by poor posture.
- 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. This simple activity can improve back strength and posture while offering headache relief.
- 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.
Why Neck Exercises Matter for Migraine Sufferers
Neck exercises play a pivotal role in addressing tension headaches and migraines by focusing on tight muscles that may worsen headache symptoms. Engaging in gentle neck stretches or chin tucks eases neck pain and promotes proper posture. This not only provides immediate headache relief but also helps avert future headaches by ensuring neck alignment and muscle flexibility.
Beyond Exercise: Lifestyle Changes
Incorporating other lifestyle adjustments can significantly aid in headache relief. Complement your exercise routine with relaxation techniques like yoga or meditation to effectively tackle headaches. Staying hydrated, eating a balanced diet, and getting enough sleep are crucial to reducing headache frequency and severity. Regular consultations with your doctor can help guide and tailor a treatment plan suited to your needs.
Harnessing the Power of Breathing Exercises
Breathing exercises offer a powerful method to manage and prevent headaches. Focused breathing targets stress reduction— a known headache trigger, neck & shoulder pain—while enhancing the body’s relaxation response. By practicing regular breathing exercises, you may experience a decrease in symptoms of tension headaches and migraines, as they boost oxygen flow and promote muscle relaxation.
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 looking down at 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 problem and create a plan that works for you.
Need support? Find an Ivy Rehab clinic near you and schedule an appointment today – we’re here to help you feel better, faster.
