The Best Stretches for Headaches and Neck Pain

Are headaches plaguing you? For those who struggle with headaches often, finding a solution that will last can be tough. Even the occasional headache can be burdensome, forcing you to miss work or important events. 

 

Although many people reach for Motrin, Tylenol, or Advil to get rid of their headache, stretches can also provide relief and aid to severe headaches and migraines. So what is a headache and what are the best stretches for headaches? 

What is a Headache?

To understand what stretching does to alleviate a headache, we need to know what a headache is. Headaches can be caused by small stimuli, like the smell of food or weather changes, and larger stimuli, like stress and emotional problems. The pain itself comes from the nerves of muscles in the neck, head, and face area being set off by issues like blood vessels enlarging or muscle tension. 

 

Three common types of headaches include sinus headache, tension headache, and migraine. Of the three, migraine tends to be the most painful, leading sometimes to nausea. 

Stretches for Headaches

Here are a few of the best stretches for headaches. Be sure to go slow when stretching the neck muscles and make sure not to inhibit your breathing. While engaged in a stretch slowly breathe in deep and slowly breathe out. 

Stretch 1

1. Sitting or standing up, let your head slowly drop forward so the your chin is to your chest
2. Hold this stretch for 15 seconds and breathe in this position
3. Roll your head to the right so that your right ear is touching your right shoulder
4. Hold this stretch for 15 seconds and breathe in this position
5. Roll your head to the left, past the center so that your left ears is to your left shoulder
6. Hold this stretch for 15 seconds and breathe in this position
7. Now slowly roll your head from your left shoulder to your right and then back to the left all while breathing. You can repeat this rolling motion as many times as you like or revisit just holding the stretch at the left, center, or right. 
8. To end the stretch, let your head go back to center (chin to chest) and let your hands gently assist your head back upright. 

Stretch 2

1. Standing or sitting, let your head slowly drop to the right so that your right ear is to your right shoulder. 
2. Bring your right hand up and around so that it lands on the top of your left ear, and gently allow the weight of the hand to provide a deeper stretch. NOTE: Start very gently and increase it as you get more comfortable. 
3. Lift the left arm so that it would be pointing at 4 o’clock. 
4. Hold the stretch and breathe in this position
5. Extend and flex your left hand slowly and breathe. 
6. Lower the left arm slowly back to your side
7. Allow the right hand to let go of the head
8. Use the right hand to gently assist your head back upright
9. Repeat 1-8 on the other side
10. Drop your head forward, chin to chest.
11. Lift both hands and interlock your fingers behind the head (occiput) and gently let the weight of your hands deepen the stretch. 
12. Hold this position and breath
13. Gently lift the hands from the head 
14. Use both hands to gently guide the head upright

Stretch 3

1. Slowly turn your head to the left until you feel a gentle stretch
2. Hold this position and breathe for 15 seconds
3. Slowly turn your head to the right until you feel a gentle stretch
4. Hold this position and breathe for 15 seconds
5. Turn your head back to center

Stretch 4

1. Sit in a chair so that there is space between your legs
2. Fold the top of your body forward until you can’t anymore
3. Relax the head and arms forward and let the head hang between your legs
4. Relax in this position and slowly breathe in and out for 15 seconds
5. When you are ready to come back up, slowly restack your spine vertebrae by vertebrae with your head coming up last.

Stretch 5 (Child’s Pose)

1. Kneel on the floor and let your butt sit back on your heels (You can provide support here by placing a folded up towel or sheet between your butt and heels).
2. Open your knees outward so there is space between your knees but keep your big toes touching together.
3. Fold the top half of your body forward so that your forehead touches the floor. 
4. Reach your hands up above your head and breath here. 

Stretch 6

1. Sitting or standing, lift the left hand and place it behind the head
2. Turn your head so that your nose is pointing at your armpit
3. Using your hand, apply some weight to the back of the head until a stretch occurs
4. Hold for 15 seconds while breathing.
5. Repeat 1-4 on the other side. 

Stretch 7

1. Standing or sitting, shrug your shoulders up to your ears and breathe.
2. Roll your shoulders back slowly and continue rolling so that they make circles.
3. Roll your shoulders 10 times in one direction and then switch directions and roll your shoulder 10 more times. 

 

There are many more stretches that can help release the muscles that lead to headaches, but these are some of the best stretches for headaches and neck pain. 

Exercises for Headaches

Although stretching can alleviate pain, exercising is important to develop strong muscles around the area. Smaller muscles in the neck and shoulder area could result in headaches more frequently, and building your muscles can help prevent them in the future. (Ylinen and Nikander)

 

Here are some exercises to strengthen the muscles involved with headaches:

Exercise 1

1. Lay down on the floor face down on a towel.
2. Pinch your shoulders together as if they were grabbing a pencil and lift your hands from the floor.
3. Lift forehead off the towel and hold for 5 seconds
4. Lower head and arms back down
5. Repeat up to 10 times.

Exercise 2

1. Stand with your back up against a wall, your feet hip width apart.
2. With your face facing forward, pull the head back to touch the wall.
3. Hold this position and breath for 10 seconds.
4. Repeat 10 times. 

Exercise 3

1. With each end of a resistance band wrapped around your wrists, place the band around your head.
2. Pull the back of your head toward the wall behind you, pushing back on the resistance band.
3. Bring head back to the start position.
4. Perform three sets of 5-10 reps.

Couple Stretching with Exercise for Better Results

Those with severe headaches benefit greatly from strength training the neck muscles as well as stretching the neck muscles. In a controlled study they found that using strength building exercises along with stretches helped those with the most severe headaches, and helped alleviate pain more than with just stretching (Ylinen and Nikander). 

Reasons Chiropractic Can Help With Headaches

Of the issues that could lead to frequent headaches, poor posture and musculoskeletal issues are ones that you have control over. In fact, those with musculoskeletal issues are 4 times more likely to get headaches. Neck pain can travel up and lead to headaches as well. 

 

This is where chiropractic care can help. Working with a trusted chiropractic doctor can help with your alignment and posture so as to prevent unnecessary strain and pain in the body. These adjustments can help treat migraines and cervicogenic headaches. 

Best Chiropractic Care in Knoxville for Headaches

If you are struggling with headaches, migraines, or neck pain in Knoxville, TN, Dr. Jacobs has over 20 years of experience and is the #1 choice for chiropractic care. Dr. Jacobs specializes in treating cervicogenic headaches, and he also treats neck pain, back pain, auto injuries, and sports injuries.

How Does Dr. Jacobs Treat Headaches?

Using x-rays, the chiropractor will evaluate the spine and the regions that will require adjustment. Adjustment will usually occur in the neck area but could also include lower down in the spine. Treatment will also help to reduce stress and muscle tension that leads to headaches.

Frequently Asked Questions About the Best Stretches for Headaches

How Do I Book an Appointment with Dr. Jacobs?

To book an appointment with Dr. Jacobs call (865)-566-0325 or visit his website and do it online.

Does Chiropractic Care Hurt?

Although there are some pops and cracks, chiropractic care doesn’t typically hurt and is actually a great treatment for pain. 

Conclusion

Performing these stretches regularly can help you alleviate and prevent headaches in the future. With the best stretches for headache and chiropractic care from Dr. Jacobs Chiropractic, you can get back to a pain free live.