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Headache Prevention Exercises

How neck and shoulder exercises can really help

In addition to well-known methods of warding off headaches (i.e., managing stress, getting adequate sleep and avoiding triggering factors if you suffer from migraines), there are simple neck and shoulder exercises that have been shown to be effective in reducing the incidence of headache attacks.

This article will explain why these exercises—which may take just 15-20 minutes to do—are so effective, and will explain how some of them are done.

Muscle tension can be a big contributor to headaches. Here's why:

Stress and poor posture can create tension and muscle strain in your neck, shoulders and upper back. This alone may trigger a headache.
When you have a headache, your muscles tense up even further because your natural instinct is not to move your head. (If you do, it hurts more.) If you're a frequent headache sufferer, over time your muscles may become shortened, chronically fatigued and even irritated. This increases the likelihood that you will continue to get headaches! As you can imagine, this can easily become a self-perpetuating situation.

Gentle neck and shoulder exercises may be used to relax and stretch strained, shortened muscles. This can reduce tension and decrease the risk of headaches triggered by muscle irritation. For some people, strengthening exercises are also recommended.

Here are some basic exercises recommended by headache experts. These are effective for both tension headache and migraine sufferers alike.

Neck rotation. Keeping your head level, slowly turn it until you are looking straight out over one shoulder. Hold this position for 1-2 seconds, then look down at the shoulder. Return your head to center, then repeat in the other direction. For greater stretch, remain in each position for 10-20 seconds.
Neck retraction. Squeeze your shoulder blades together. Then pull your head straight back, making sure to keep it level. Hold this position for 5-10 seconds, then relax. Repeat 10 times.
Chinning. Starting with your head level and looking straight ahead, inhale and tuck in your chin. Then exhale and stick out your chin. Repeat 3-5 times. This exercise helps your head stay in the proper position on your neck.
Shoulder shrugs. Relax your arms at your side, then lift your shoulders to your ears. Squeezing your shoulder blades together, rotate your shoulders to the back and then down. Repeat 10 times. Note: Never rotate your shoulders forward.
Shoulder retraction. Touch your fingers to your ears and raise your elbows slightly. Making sure not to push or pull on the neck, squeeze your shoulder blades together. Hold for 5 seconds, then release.
Upper back stretch. With arms extended in front of your body, clasp your hands together. Pull your shoulder blades apart gently, then drop your chin to your chest. Hold this position for 10-30 seconds.
Trapezius stretch. Turn your head 45 degrees to the right. Reach over the top of your head with your right hand and cradle the back of your head with your fingers. Gently pull your head toward your right shoulder, and hold for a count of 20. Repeat on the left side using your left hand.

For best results, be sure to breathe deeply and stretch slowly and gently...do not push! And if you have any neck, shoulder or back injuries, be sure to consult your doctor before trying these exercises.

If you would like more in-depth information about neck and shoulder exercises, or if you feel you would benefit from a customized exercise routine, ask your doctor for a referral to a registered physical therapist who has expertise in treating headache patients. A physical therapist can evaluate and educate you about your specific condition, select the appropriate exercises, demonstrate them for you and design an exercise program that you can do at home or at work. Usually this is preceded by in-office treatment.

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