Neck exercises for headaches can significantly improve your quality of life if you know what to do and how to do them. And if you’re someone who’s been dealing with headaches, neck pain, and visual tension, you know how debilitating that pain can be.
Many people suffer from headaches caused by muscle tightness or poor posture. Fortunately, incorporating specific neck exercises for headaches into your routine can provide significant relief. These exercises can help improve posture, reduce head and neck tension, and positively impact headache frequency and intensity.
In this article, we will cover our 10 favorite neck exercises tailored to alleviate headaches.
Whether you experience tension headaches, migraine attacks, or headaches caused by neck strain and injury, these exercises can help you to regain control and find relief.
Why Do Neck and Head Exercises Help Relieve Headaches?
Tension in the neck muscles often leads to headaches due to changes in blood flow, neck tension, and potential nerve compression. Poor posture, extended screen time, and stress exacerbate this issue often.
Neck exercises for headaches are beneficial because they can:
- Stretch and relax tight muscles.
- Improve posture by strengthening supportive muscles.
- Increase circulation to alleviate pain.
- Reduce stress and enhance overall well-being.
- Optimize muscular tone to provide improved head and neck function.
Because of this, we use neck exercises for headaches in our clinic on a daily basis. They’re effective, easy to implement, and something patients can do in the comfort of their own homes.
10 Effective Neck Exercises for Managing Head Pain and Headaches
1. Simple Neck Stretches
One of the simplest ways to reduce neck tension is through gentle stretches. Neck exercises for headaches don’t always have to focus on building strength, which is why stretching can be a nice way to ease into a rehabilitation program. This exercise targets tight muscles along the neck and upper back.
- Sit or stand with your back straight, with proper posture.
- Slowly tilt your head to the right, making sure to bring your ear toward your shoulder, using your R hand to move the head into a comfortable position for a stretch.
- Stay here and hold for 20 seconds, then repeat on the left side, switching to the L hand to apply pressure and greater ROM.
- Perform three sets on each side.
The Benefits: It’s basic and straightforward to perform while improving flexibility, reducing tension, and improving blood flow.
2. Forward Neck Stretch
This specific stretch targets the back of your neck, where tension often builds up, especially at the base of the skull. This is one of the most common neck exercises for headaches, as most patients come into the office with tension headaches at the base of the head.
- Sit upright with your shoulders relaxed.
- Tuck your chin toward your chest, feeling the stretch along the back of your neck, and apply pressure with a hand to move the head to a comfortable stretching position.
- Hold for 15–20 seconds.
- Repeat 3 times.
Pro Tip: Combine this with deep breathing to enhance relaxation and decrease tension. You can also use a cervical neck pillow to support your posture and spinal alignment before and after stretching.
3. Shoulder Rolls
Tension in the upper back and shoulders often radiates to the neck, triggering headaches and head pain. Shoulder and neck exercises for headaches can be very beneficial if this is how your symptoms present. Shoulder rolls can ease this discomfort and provide much-needed relief.
- Sit or stand with your arms relaxed.
- Roll both of your shoulders backward in a circular motion for 15 seconds.
- Reverse the motion, rolling your shoulders forward for 15 seconds.
- Repeat 3 times.
Benefits: This exercise can reduce stiffness in the neck and shoulders, promoting better posture and awareness.
4. Chin Tucks
Chin tucks are a fantastic exercise for correcting forward head posture, a common cause of headaches. It’s one of our favorite go-to neck exercises for managing headaches, as a lot of the data and literature supports its use clinically.
- Sit or stand with your back straight.
- Slowly pull your chin back, creating a “double chin” effect while making sure not to recruit big neck muscles (like the SCM).
- Hold for 5 seconds, then release.
- Perform 10 repetitions.
Pro Tip: Ensure your shoulders stay relaxed during the exercise. Be sure not to utilize the large neck muscles while holding the chin back. Once this becomes easy, transition to doing it lying on your stomach, moving to doing it while lying on your back. These postural changes will make it harder to perform and improve your neck tone over time.
5. Side-to-Side Rotations
Side-to-side neck rotations can increase mobility and relieve stiffness, making it one of the most simple neck exercises for headaches.
- Sit or stand with a straight back.
- Slowly turn your head to the right as far as you comfortably can.
- Hold for 10 seconds, then turn to the left.
- Repeat 5 times on each side.
Clinical Note: This exercise can enhance neck flexibility and reduce tension, but it may present challenges for those with limited ROM. In the clinic, we will provide a manual force on the head into the rotation, to utilize feedback from the muscles to improve range of motion (ROM). This technique is called Proprioceptive Neuromuscular Feedback (PNF) and can be an effective way to relax tight muscles.
6. Neck Isometric Exercise
This exercise strengthens neck muscles without movement, reducing the risk of future headaches. It’s also one of the most effective neck exercises for headaches for patients who have sustained a concussion or injury in an auto accident. When dealing with trauma, movement may be a trigger for pain. Isometric exercises help to minimize this pain while also promoting improved neck tone and tension.
- Place your right hand against the side of your head.
- Gently push your head against your hand without moving your neck.
- Hold for 5 seconds and release.
- Repeat on the left side, performing five reps per side.
Pro Tip: Avoid overexerting your muscles; a gentle push is enough. You can also do this in different head and neck positions, pending you aren’t in much pain while doing it. This exercise can be a great way to promote greater ROM over time when working through pain.
7. Cat-Cow Stretch
Although commonly associated with yoga, the cat-cow stretch is excellent for relieving tension in the neck and upper back. It’s also one of the go-to neck exercises for headaches because it involves the entire chain of movement in the trunk and torso.
- Start on all fours with both hands under your shoulders both and knees under your hips, in a table top posture.
- As you inhale, arch your back (cow pose), lifting your head and tailbone simultaneously.
- Next, start to exhale, rounding your back (cat pose) and tucking your chin to your chest.
- Perform 10 slow repetitions, repeating this process.
Benefits: Relieves tension along the spine, neck, and shoulders while promoting more spinal motion. This movement is a great way to start or end the day, especially when paired with the previously mentioned exercises and stretches.
8. Levator Scapula Stretch
The levator scapula muscle connects your shoulder blade to your neck and is a common source of tension headaches. This stretch is a simple and one of the most effective neck exercises for headaches because it focuses explicitly on the levator muscles.
- Sit or stand with your back straight.
- Place your right hand on the back of your head and gently pull it diagonally toward your left knee.
- Hold for 20 seconds, then switch sides.
- Perform three sets on each side.
Pro Tip: Keep your shoulders relaxed for a deeper stretch. Be sure to go as far as possible while staying comfortable and not promoting pain. This is a great stretch to utilize whenever you can feel your shoulders and neck tension worsening throughout the day.
9. Upper Trapezius Stretch
This exercise targets the trapezius muscles, which often contribute to neck-related headaches. The upper trapezius is also a site of fascial tension and strain, further promoting tension headaches and neck pain.
- Sit or stand upright.
- Place your right hand under your thigh to anchor your shoulder.
- Use your left hand to pull your head to the left side gently.
- Hold for 20 seconds, then switch sides.
- Repeat 3 times.
Benefits: Eases tension in the upper back, neck, and shoulders while also stretching the entire torso. It’s a great stretch to use throughout the day, especially if you’re doing a lot of computer work for sustained periods of time.
10. Scapular Squeezes
Strengthening the muscles between your shoulder blades supports better posture and spinal tone, reducing strain on your neck. These are usually our patient’s favorite neck exercises for headaches, as they can provide much-needed relief and postural feedback to support neck pain.
- Sit or stand with your back straight.
- Squeeze your shoulder blades together as if you were trying to pinch a pencil between them.
- Hold for 5 seconds, then release.
- Perform 10 repetitions.
Pro Tip: Avoid shrugging your shoulders during the movement. We also recommend focusing on the lower part of the shoulder blade, as this will promote the lower muscles that help stabilize the shoulders. This, in turn, can take tension off the neck, head, and chest.
Tips for Finding Success with Neck Exercises for Pain and Headaches
- Start Slow: Begin with gentle, slow, and intentional movements and gradually increase intensity.
- Consistency is Key: Perform these exercises daily (or multiple times a day) for the best results.
- Focus on Posture: Pay attention to your posture throughout the day to prevent tension build-up.
- Incorporate Breaks: Take short breaks to stretch and move your neck during work.
- Consult a Professional: If headaches persist, seek advice from a healthcare provider, therapist, or functional neurologist.
Frequently Asked Questions
Can neck exercises completely cure headaches?
While neck exercises can significantly reduce headache frequency and intensity, they may not cure headaches caused by underlying medical conditions. Consult a doctor for persistent issues, especially if symptoms are getting worse over time.
How often should I do these neck exercises for my headaches?
We suggest performing these exercises daily, or at least 3–4 times per week, to see noticeable results. The more you do them, the more benefits and relief you should acquire.
Can I do these exercises at work?
Yes! Most of these exercises are simple and performed at your desk without any special equipment. We suggest you do them at work to help you throughout the day.
These are specific exercises for headaches. Are they effective for migraine symptoms?
Neck exercises can help reduce tension that exacerbates migraine symptoms, but they may not directly treat all migraine causes. Migraine is a complex neurological disorder that requires further investigation and treatment.
What should I do if my pain worsens?
Stop the exercises immediately and consult a healthcare professional to rule out severe conditions.
Can poor posture alone cause headaches?
Yes, poor posture can lead to muscle strain, pain, and chronic tension, which are common causes of headaches. That’s why these neck exercises for headaches are so effective in reducing pain and tension.
Using Neck Exercises for Pain and Headaches Can Change Your Life
Integrating these neck exercises for headaches into your daily routine can be a game-changer for helping you manage pain and improve your quality of life. They’re simple, effective, and require minimal time commitment.
Consistency is crucial; combining these exercises with proper posture and stress management will provide the best results. Take charge of your headaches today with these natural solutions and enjoy a pain-free, healthier tomorrow!
At The Neural Connection, we take an integrative approach to caring for our patients and supporting their health, both in the clinic and at home. And our 99+ 5-Star Google Reviews from satisfied patients is a testament to our dedication to finding solutions.
If you’re still dealing with chronic headaches and neck pain, we would love to help you!
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*Note: The information provided in this article is for educational purposes only and does not constitute a doctor-patient relationship. Patients are advised to consult their medical provider or primary care physician before trying any remedies or therapies at home.
