Practicing proper posture can help curb the frequency of tension headaches by reducing the amount of stress placed on your neck and shoulder muscles, thus keeping these muscles from pulling on your scalp. Pain from tension headaches can also be reduced with exercises and stretches that target the muscles in the head, neck, and shoulder area.
These exercises are considered supplemental and should not be used to replace your regular physical therapy or workout routine. Some helpful exercises include:
- Begin either in a standing or seated position
- Keep your chin parallel to the floor.
- Pull your chin and head straight back, being careful not to tip the head back.
- Return to the neutral position.
- Complete 2 sets of 5 – 10 repetitions.
SEATED LEVATOR SCAPULA STRETCH
- Sit with your back straight.
- Tilt and turn your head to the opposite side.
- Nod head forward until a stretch is felt along the side and back of the neck.
- Apply extra pressure (gently) with your hand to increase the stretch if needed.
- Hold the stretch for 30 seconds