It is estimated that at least half of the American population had a headache in the past year. Headaches and neck pain are one of the most common complaints of pain that can be treated by Physical Therapists. Headaches can be caused by a variety of problems and it is best to seek medical help from a physician or a physical therapist if your pain is severe or is accompanied by other symptoms such as visual changes, numbness/tingling in your arms and fingers, or loss of function. Some causes of neck pain and headaches can be tightness in the muscles in your neck or decreased mobility of the joints in your neck and shoulder blades. For less severe cases, the 3 exercises below, may help you manage your pain. If you do not see any changes in your neck pain or headaches after trying these exercises, you will likely benefit from a one-on-one examination by a physical therapist.
When performing the “Levator Stretch” exercise, you want to make sure that you are sitting or standing up straight, not slouched. The hand of the side that you are stretching can hold onto the chair you are sitting in, or can be placed under your thigh to stabilize that arm. You want to make sure that your shoulder stays down, away from your ear when you perform the stretch. Start looking forward, then turn your head 45 degrees away from the side of your neck that you are stretching. Then look down at your hip. You should feel a gentle stretch down the side of your neck, there should be NO pain.
When performing the “Scap Squeeze” exercise, you want to make sure that you are sitting or standing up straight, not slouched. It is very important to remember to pull your shoulder blades down AND back, as if your shoulder blade is going into the opposite back pocket of your pants. This will help you to remember to keep your shoulders down, away from your ears. You should have no pain with this exercise.
When performing the “Chin Tuck” exercise, it is important that you are sitting or standing up straight, not slouched. You want to make sure that your chin stays level and that you do NOT “nod” your head up and down. Simply, tuck your chin in, as if creating a “double chin”. You may feel a slight pull or stretch at the base of your skull, this is those muscles being gently stretched. As always, you should have no pain with this exercise.