5 Simple Stretches for Getting Rid of Headaches

1. Chin Tuck Stretch
How to do it: Create a double chin by bringing your chin toward your spine.  Hold this position for 15-30 seconds and repeat a few times. 

What does it do?: This exercise works to strengthen the deep neck flexor muscles at the front of your neck which are necessary to help decrease the strain on the neck extensor muscles at the back of your neck. Often the muscles at the back of our neck are overworked so this stretch helps to give those muscles a break to rest which can then help relieve your headache.

2. Neck Extensor Stretch
How to do it: Look down and then tilt your head about 20-30 degrees to one side. You can use your hands to gently pull your head for a deeper stretch. Repeat on other side. Hold for 15-30 seconds and repeat a few times.

What does it do?: This exercise works to lengthen your extensor muscles at the back of your neck. That can help to relieve tension that has built up in these muscles and can help relieve your headache.

3. Lateral Flexion Neck Stretch
How to do it: Sit on your left hand and take your right hand over your head to hold your left ear, then gently pull your head to the right. You should feel a stretch down the left side of your neck towards the shoulder. Repeat on other side. Hold for 15-30 seconds and repeat a few times.

What does it do?: This exercise works to stretch the trapezius muscle, levator scapulae muscle as well as all the little muscle on the side of your neck. All of these muscles are known to contribute to a headache if they are tight. 

4. Neck Rotation
How to do it: Turn your head to the left as far as possible to look over your shoulder. Hold for 2-3 seconds, then turn to the right and hold as well.  Repeat 5-10 times each way.

What does it do?: This allows the little joints on the side of the neck to help slide on each other which can then help decrease any stiffness that has developed in the joints and help to relieve your headache.

5. Shoulder Rolls
How to do it: Gently roll both of your shoulders forwards in a circular motion 5 times, then roll them backwards in a circular motion 5 times.

What does it do?: This exercise helps the muscles that you have been stretching to help relax them and loosen them up.

Pro Tip
Try to perform these stretches on a regular basis if you experience headaches often to help prevent them coming on. These exercises will help decrease the discomfort experienced from a headache cause by tight muscles and stiff joints.

If your headaches are not relieved by these stretches or present with dizziness, nausea, difficulty speaking or swallowing, feelings of being unbalance, numbness, double vision or loss of vision, contact your doctor immediately.