Quick Stretches to Relieve Tension Headaches

Tension headaches are one of the most common types of headaches, often caused by stress, poor posture, or muscle tightness in the neck, shoulders, and upper back. They usually feel like a dull, aching pressure around the forehead, temples, or the back of the head. While over-the-counter pain relievers may help, stretching is a natural and effective way to release built-up tension and improve blood flow, offering relief without medication.

Incorporating a few simple stretches into your routine can help loosen tight muscles, reduce stress, and prevent headaches from returning. These stretches can be done anywhere—at your desk, at home, or even during a break at work.

Neck Release Stretch

Tightness in the neck muscles is a major contributor to tension headaches. This stretch gently releases stiffness in the upper neck and improves circulation to the head.

• Sit or stand up tall with your shoulders relaxed.
• Tilt your head to one side, bringing your ear toward your shoulder. Avoid lifting the opposite shoulder.
• Hold for 15–30 seconds, feeling a stretch along the side of your neck.
• Switch sides and repeat.
• For a deeper stretch, gently place your hand on the side of your head and apply light pressure.

Chin Tuck Stretch

The forward head posture caused by excessive screen time can create strain in the neck and shoulders, leading to headaches. The chin tuck stretch helps strengthen the neck and improve alignment.

• Sit or stand with your back straight.
• Tuck your chin slightly toward your chest, as if making a double chin.
• Hold for 5 seconds, feeling a gentle stretch at the base of your skull.
• Repeat 10 times.

This stretch can be done multiple times throughout the day to counteract poor posture and relieve tension.

Upper Trapezius Stretch

The upper trapezius muscles, which extend from the base of the skull to the shoulders, often hold tension that contributes to headaches. Stretching these muscles helps release tightness and improve mobility.

• Sit or stand with your shoulders down and relaxed.
• Gently tilt your head to one side, bringing your ear toward your shoulder.
• Use your hand to apply slight pressure on the side of your head for a deeper stretch.
• Hold for 20–30 seconds.
• Switch sides and repeat.

Shoulder Blade Squeeze

When the shoulders round forward due to prolonged sitting, the muscles between the shoulder blades become weak, leading to increased tension in the upper back and neck. Strengthening these muscles through a gentle squeeze can help relieve headaches.

• Sit or stand with your back straight and shoulders relaxed.
• Pull your shoulder blades together as if you are trying to hold a pencil between them.
• Hold for 5 seconds, then relax.
• Repeat 10 times.

Seated Forward Fold

A forward fold stretches the spine, neck, and shoulders, helping release built-up tension in the upper body.

• Sit on the floor with your legs extended straight in front of you.
• Hinge at your hips and slowly reach toward your toes, keeping your back straight.
• Let your head relax, allowing gravity to gently stretch the back of your neck.
• Hold for 20–30 seconds, breathing deeply.

If sitting on the floor is uncomfortable, this stretch can also be done while sitting in a chair by folding forward and letting your head drop toward your knees.

Cat-Cow Stretch

This dynamic stretch helps release tension in the spine and neck while promoting relaxation.

• Start on all fours with your hands directly under your shoulders and knees under your hips.
• Inhale, arch your back, and lift your head (Cow Pose).
• Exhale, round your spine, and tuck your chin toward your chest (Cat Pose).
• Repeat this movement for 30 seconds, focusing on deep breathing.

Wall Chest Stretch

Tight chest muscles can pull the shoulders forward, straining the neck and contributing to headaches. Opening up the chest can help counteract this tension.

• Stand next to a wall and place one hand against it at shoulder height.
• Slowly turn your body away from the wall until you feel a stretch in your chest and shoulder.
• Hold for 20–30 seconds.
• Switch sides and repeat.

Deep Breathing with Shoulder Drop

Tension headaches are often triggered or worsened by stress. Practicing deep breathing while actively relaxing the shoulders can help ease physical and mental tension.

• Sit comfortably with your hands resting on your thighs.
• Inhale deeply through your nose, lifting your shoulders toward your ears.
• Exhale through your mouth, letting your shoulders drop completely.
• Repeat this 5–10 times, focusing on releasing tension with each exhale.

Regularly performing these stretches can help prevent tension headaches by keeping the neck, shoulders, and upper back relaxed and mobile. They are especially helpful if done throughout the day, particularly if you spend long hours working at a computer or sitting in one position.