Effective Neck and Shoulder Exercises for Headache Relief

Towards the end of a long day, you notice a band of pain circling your head. It develops gradually, and although it’s not debilitating, it is distracting. Sound familiar? This headache pattern usually indicates a tension-type headache. Fortunately, a few simple exercises for headache relief can help you feel better in an all-natural way.

Tension headaches usually develop due to muscle restrictions in your neck, shoulders, and head. Several factors can contribute to those muscle restrictions, including improper posture, prolonged sitting, and stress.

Many people immediately reach for a bottle of pain relievers when a headache strikes. But at Legacy Chiropractic, we want you to know you have other options! One of those options is a few simple stretches that can help loosen up the tight muscles contributing to your pain.

As chiropractors, we understand the importance of healthcare that doesn’t depend on drugs or surgery. Tension headaches are a common medical complaint that often can be resolved through all-natural means. If you live in River Ridge and struggle with headaches, make an appointment to learn more about how we can help.

Five Easy Exercises for Tension Headache Relief

Remember to always check with your  Legacy Chiropractic chiropractor before trying any exercises and avoid any exercise suggestion that seems to aggravate your pain.

1. Chin Tucks: This simple stretch is perfect for people working at a desk all day, as it helps align your cervical spine. Sit up straight with your back against your chair and draw your chin toward your neck without tilting your head up or down. You should feel a slight stretch in the back of your head and upper neck.
2. Head Tilts: This is another exercise you can do at your desk. Once again, sit up straight with your back against the chair. Gently tilt your head so that your right ear moves toward your right shoulder, but keep your shoulders steady! Don’t let either side hike up. You can deepen the stretch once you’re in position by gently pulling your head toward your shoulder. Hold for a few seconds, then repeat on the other side.
3. Scapular Squeezes: This exercise targets your upper back, helping to activate the muscles that support your posture. Sit straight in your chair and lift your arms in a “field goal post” position, with your elbows bent and your palms facing forward. Slowly squeeze the area between your shoulder blades (imagine you’re trying to hold a tennis ball in place). Hold for a few seconds, release, and repeat.
4. Cat-Cow: This exercise gets you out of your chair so you can really get your spine moving. Get down on all fours, with your wrists under your shoulders and your knees under your hips. Breathe in and arch your back while lifting your head and tailbone (cow position). As you exhale, drop your head and round your back (cat position–imagine the classic scared Halloween cat). Repeat the process, keeping your movements fluid.
5. Deep Breathing: Since tension headaches often stem from stress, deep breathing exercises are essential for headache relief. Sit in a comfortable position and breathe in the following pattern:
   • Inhale for 4 counts
   • Hold the breath in your lungs for 4 counts
   • Exhale for 4 counts
   • Hold for 4 counts
   • Repeat

Want More Exercises for Headache Relief?

The chiropractors at  Legacy Chiropractic are here to help you find a lasting, all-natural solution to your headache pain. In addition to stretches and other exercises for headache relief, we offer several treatment approaches to help you find comfort once again.

To get started, request your appointment today.