If you’ve ever found yourself rubbing your temples at 3 p.m. thinking, “Why does my head hate me?” you’re not alone. Tension headaches, in particular, are incredibly common—and often closely tied to muscle tightness in your neck, shoulders, and upper back.
While headaches can have many causes (and you should always talk to a healthcare professional for persistent, severe, or unusual headaches), targeted stretching is a powerful, low-risk tool that can both reduce current pain and help prevent future flare-ups.
Below are some of the best evidence-informed stretches to support a calmer neck, looser shoulders, and, hopefully, a quieter head. Move slowly, breathe steadily, and never push into sharp pain.
1. Chin Tucks (For "Tech-Neck" Headaches)
Forward head posture—thanks, laptops and phones—can strain the muscles and joints at the base of your skull, a common trigger for headaches.
How to do it:
1. Sit or stand tall, shoulders relaxed.
2. Look straight ahead.
3. Gently draw your chin straight back, as if trying to give yourself a double chin (yes, it’s flattering on absolutely no one, and that’s okay).
4. Keep your eyes and nose facing forward; don’t tilt your head up or down.
5. Hold for 5 seconds, then relax.
Repeat 10 times, 1–2 times per day.
What it helps:
Chin tucks strengthen deep neck flexors and reduce strain on the upper cervical spine, where tension headaches often start. Over time, they help retrain your posture so your head is more aligned over your shoulders, not hanging out somewhere in front of your chest.
2. Upper Trapezius Stretch (Top-of-Shoulder Release)
The upper traps—the muscles running from your neck to your shoulders—love to overwork when you’re stressed, hunched, or typing for hours. Tight traps can pull on the neck and contribute to headaches.
How to do it:
1. Sit tall on a chair. Let your shoulders relax down.
2. Gently tilt your head to the right, bringing your right ear toward your right shoulder.
3. For a deeper stretch, place your right hand lightly on the left side of your head and gently encourage the stretch. Don’t yank.
4. Let your left shoulder stay heavy, or lightly hold onto the chair with your left hand.
Hold 20–30 seconds, breathing slowly, then switch sides. Repeat 2–3 times per side.
What it helps:
This targets the upper trapezius and levator scapulae, both of which can refer pain into the head. Regularly stretching them reduces neck tension that often builds into a headache by the end of the day.
3. Levator Scapulae Stretch (Back-of-Neck Tension)
The levator scapulae muscle runs from your upper shoulder blade to your neck and is famous for that “knot” you feel at the top inside corner of your shoulder blade. It can also contribute to headaches, especially at the base of the skull.
How to do it:
1. Sit tall. Let your shoulders drop away from your ears.
2. Turn your head about 45 degrees to the right, as if looking toward your armpit.
3. Gently nod your head downward, like you’re looking into your shirt pocket.
4. Place your right hand lightly on the back of your head to deepen the stretch slightly, if comfortable.
5. Keep your left shoulder relaxed and down.
Hold 20–30 seconds, then switch sides. Repeat 2–3 times per side.
What it helps:
This specifically targets the levator scapulae, which often tightens with poor desk posture or carrying bags on one shoulder. Loosening it can reduce neck stiffness and headache frequency.
4. Suboccipital Release Stretch (Base-of-Skull Relief)
Your suboccipitals are small but mighty muscles at the base of the skull. When they’re tight, they can cause headaches that feel like a band across your head or behind your eyes.
You can stretch and gently “decompress” this area using a towel.
How to do it:
1. Roll up a small towel into a firm cylinder.
2. Lie on your back on a firm surface.
3. Place the towel horizontally under the base of your skull (not your neck; a little higher, where your skull begins).
4. Gently nod your head “yes” in a very small range, like you’re saying yes to another episode on Netflix.
5. Breathe slowly and let the muscles around your neck relax over the towel.
Do this for 1–2 minutes.
What it helps:
This subtle movement gently lengthens the suboccipital muscles and can help reduce tension-type headaches, especially those that start at the base of the skull and radiate outward.
5. Chest Opener / Doorway Stretch (For Rounded Shoulders)
When your chest muscles (pectorals) are tight, they pull your shoulders forward and down. That posture loads your neck and upper back, which can contribute to headaches.
How to do it:
1. Stand in a doorway.
2. Place your forearms on the doorframe with elbows at roughly shoulder height (or slightly below if you have shoulder sensitivity).
3. Step one foot forward.
4. Gently lean your body through the doorway until you feel a stretch across your chest and front shoulders.
5. Keep your neck long and shoulders relaxed.
Hold 20–30 seconds, repeat 2–3 times.
What it helps:
This opens the chest, allowing your shoulders to sit more naturally back and down, reducing the constant tug-of-war between your chest and upper back/neck muscles.
6. Seated Upper Back Stretch (Thoracic Flexion)
The upper back (thoracic spine) often gets stiff from sitting and slouching. Mobility here can take pressure off your neck.
How to do it:
1. Sit on a chair with your feet flat on the floor.
2. Interlace your fingers and extend your arms forward at chest level, palms facing away from you.
3. Gently round your upper back, reaching your hands forward as if you’re trying to push something away.
4. Let your head drop between your arms comfortably (not forced).
5. Hold 20–30 seconds, repeat 2–3 times.
What it helps:
This stretches the muscles between your shoulder blades (rhomboids, mid-traps) and gently mobilizes the thoracic spine, which can reduce compensatory tension in your neck.
7. Gentle Neck Rotation Stretch
Neck stiffness can limit your range of motion and contribute to headaches from joint and muscle irritation.
How to do it:
1. Sit tall, shoulders relaxed.
2. Slowly turn your head to the right as if you’re looking over your shoulder.
3. Stop when you feel a gentle stretch—no forcing.
4. Hold 15–20 seconds, breathing slowly.
5. Return to center, then repeat on the left.
Repeat 2–3 times per side.
What it helps:
This encourages mobility in the cervical spine and helps prevent the “rusty hinge” feeling that often precedes a tension headache.
How Often Should You Stretch for Headache Relief?
For prevention, aim to do a short routine (3–6 of these stretches) once or twice per day, especially if you sit a lot or do desk work. For relief during a headache, choose the 2–3 stretches that feel best and move through them gently.
A sample routine:
1. Chin tucks – 10 reps
2. Upper trapezius stretch – 2 x 20–30s each side
3. Levator scapulae stretch – 2 x 20–30s each side
4. Suboccipital release – 1–2 minutes
5. Chest opener – 2 x 20–30s
Think of it like “brushing your neck’s teeth”: a small daily habit that prevents bigger problems later.
When to See a Professional:
Stretching is helpful, but it’s not a substitute for medical care. Seek professional evaluation if:
*Your headaches are sudden, severe, or “the worst headache of your life.”
*You notice changes in vision, speech, balance, or strength.
*Headaches are getting more frequent or more intense.
*Over-the-counter pain relief and lifestyle changes aren’t helping.
A physical therapist, chiropractor, or other qualified provider can also tailor a stretching and strengthening program to your specific posture and pain patterns.
Final Thoughts
Your headache isn’t a sign of weakness or “not handling stress well.” It’s your body waving a little flag saying, “Something needs attention up here.” Gentle, consistent stretching can be a powerful way to answer that signal, reduce pain, and reclaim your focus—without needing to relocate to a silent cabin in the woods.
Move slowly, listen to your body, and let these stretches become a small, kind ritual you offer yourself each day.