Exercises to Decrease Headaches

Headaches can be caused by a variety of symptoms including lights, sounds, stress, or even tension through jaw and neck muscles. Headaches can lead to decreased productivity, trouble sleeping, and even a bad mood. Here are 5 exercises that can help relieve headaches caused by increased muscle tension.

  1. Upper Trap Stretch: Keeping your nose pointed straight forward tilt your head to the side, bringing your ear to your shoulder until a gentle stretch is felt on the outside part of your neck. Don’t try to bring your shoulder up to your ear. Hold for 30 seconds and repeat 2
    times on each side.
  2. Scalene stretch: Place 1 hand on your breast bone, to keep your shoulders down. Gently tip your head back and to the side until you feel a gentle stretch on the front/side of your neck. Hold for 30 seconds and repeat 2 times on each side.
  3. Levator Scapulae stretch: Gently turn your head down, like you are trying to look into your armpit until a stretch is felt. Hold for 30 seconds and repeat 2 times on each side.
  4. Chin Tucks: Sitting nice and tall, keeping your nose pointed straight forward, gently pull your head back (like you are trying to create a “double chin”. You should feel still on the back of your skull. Hold for 3 seconds and complete 10 repetitions.
  5. Scapular retractions: Again sitting nice and tall, gently pull your shoulders blades back to pinch them together. Try not to raises your shoulders up toward your ears. Hold for 5 seconds. Complete 10 repetitions.

If you are suffering from headaches, these are great beginning exercises to try! If these don’t seem to help or you want more information, give us a call at 1-888-THERAPY. We are happy to answer any questions you may have and help you feel better!

Rebecca Varoga, PT, DPT
Physical Therapist
Isanti Physical Therapy

May 1st, 2019

Posted In: General


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