Neck Stretches for Headaches: Find Lasting Relief
- Mick Breen
- Jun 19
- 3 min read
Updated: Jul 10
If you’re searching for neck stretches for headaches, you’re likely fed up with temporary fixes. You rub your temples. You crack your neck. You gulp down water and painkillers. Yet, the relief is always short-lived.
So, here’s the crucial point: the right neck stretches can relieve headache symptoms—but only if you understand what’s causing the pain in the first place.
What Causes Tension Headaches?
Most tension headaches arise from several common issues, including:
Poor Posture: This often comes from prolonged desk work, phone usage, or driving.
Muscle Imbalance: Overactive traps combined with underactive deep neck flexors lead to discomfort.
Jaw Clenching: This is often stress-related and can contribute significantly to tension.
Improper Breathing: Many people breathe from their chest instead of using their diaphragm.
These factors create tension in the upper traps, SCMs, scalenes, and suboccipitals, referring pain to your head, eyes, and temples.
Quick Rule: Stretching Isn’t Enough
Stretching a tight muscle may provide temporary relief. But unless you address why that muscle is tight and how you're sitting, breathing, and moving, you’ll find yourself continuously chasing symptoms.
5 Neck Stretches That Actually Help
Below are five simple neck stretches designed to reduce tension headaches. Remember, these should complement a broader treatment plan.
1. Upper Trap Stretch
Sit up straight. Drop your right ear toward your right shoulder. Gently apply downward pressure with your right hand. Hold for 30 seconds on each side.
2. Levator Scap Stretch
Turn your head 45 degrees to the right and look down toward your armpit. Use your right hand to gently pull your head down. Hold for 30 seconds.
3. SCM Release
Look up and to the opposite side. Using two fingers, massage the muscle from your collarbone to behind your ear. Move slowly.
4. Suboccipital Hold
Lie on your back with a massage ball or towel under your skull (not your neck). Gently nod your head as if saying yes or no. Stay in this position for 1–2 minutes.
5. Chin Tuck Stretch
Sit tall with back support. Gently retract your chin as if making a double chin. Hold for 5 seconds and repeat 10 times.
My Take (as a Myotherapist)
When clients come in suffering from headaches, I rarely prescribe just stretches. I examine several factors, including:
Desk setup
Breathing patterns
TMJ tension
Shoulder and rib cage positions
The key is to restore balance. This might involve:
Manual therapy for suboccipitals, SCMs, and traps
Strengthening deep neck flexors and lower traps
Regulating the nervous system through breathing, jaw relaxation, and stress management
Real Results
I had a 38-year-old client who experienced weekly migraines, tight traps and neck pain that incapacitated her for days. After an initial treatment plan of weekly sessions for four weeks, which included soft tissue work and dry needling, we focused on teaching her proper breathing techniques and optimizing her work environment. I also provided simple strength and stretch drills.
By the end of the first week, her migraines had reduced significantly, to just one minor headache. To quote her, "I got my pre-migraine life back."
Frequently Asked Questions
How Long Should I Hold Each Stretch?
It’s generally recommended to hold each stretch for 30 seconds to achieve maximum relaxation and effectiveness.
Can I Do These Stretches Daily?
Yes, these stretches can be done daily. However, listen to your body and stop if any stretch causes discomfort.
What If the Pain Persists?
If neck pain and headaches persist, consult a healthcare professional for personalized advice.
Final Word
Neck stretches help. However, they are not a complete solution. You need a comprehensive movement and treatment strategy that addresses the why, not just the tightness. Want real relief? That’s what we provide at Melbourne Soft Tissue Therapy.
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