5-Exercises to Relieve Headaches

Tension headaches are a common ailment and can be due to stress, lack of sleep, poor posture or lifestyle changes. The muscles that surround our neck and shoulders, include upper trapezius, levator scapulae, scalenes, and neck extensors; all play a major role in holding our head up and avoiding headaches. When these muscles become over-taxed or overworked, this can cause tension to build and headaches to occur. Below are 5 stretches/exercises you can perform to relieve your headache!

1. Upper trap stretch

   Standing or seated position; take the hand of the same side you want to stretch and place it behind your back. Bend the head to the opposite side (away from the side you are stretching) by bringing the ear down to the shoulder. Use the other hand to gently pull the head further to the side to increase the stretch. Take a few deep breaths in and out, hold the stretch and repeat on other side. 

2. Levator Scap stretch 

   Best to be performed in a seated position. Take the arm of the same side you want to stretch and grasp onto the side of the chair. Rotate the head to the opposite shoulder (away from the side you are stretching). Use the other hand to gentle pull the head down into an angle towards your armpit. Take a few deep breaths in and out, hold the stretch and repeat on other side. 

3. Scalenes stretch 

   In a seated position; bend your head to the opposite side (away from the side you are stretching) by bringing the ear down to the shoulder. Slowly rotate your head away so that you end looking up towards the ceiling. A stretch should be felt in the neck region. Take a few deep breaths in and out, hold the stretch and repeat on other side.

4. Cervical Extension 

   Standing or seated position; using a strap or belt place it behind the neck by holding onto the ends with your hands in front of you. Slightly pull the strap forward and up, as you slowly bend your head back as far as you can. Your hands should follow along as you extend the head back. Return to the starting position and repeat for a set of 10 times. 

5. Chin tucks 

   Standing, seated, or laying down flat on your back. If seated or standing, make sure to practice good posture prior to starting the exercise. “Tuck your chin” by pulling the chin straight back as if you are giving yourself a double chin. Your head should remain looking straight throughout the movement.

Life can be stressful and the majority of us carry that stress on top of our shoulders. Give these a try throughout your day and if your headache persists or worsens, seek out to a physical therapist! A physical therapist can evaluate your symptoms, determine the source of your headaches and direct toward the most appropriate interventions.