Best Stretches for Headache Relief | Chiropractor for Headaches in Little Falls, NJ

Hi there, I’m Dr. JoAnn Giesenhaus with Core Chiropractic. Today, we’re going to demonstrate some exercises that can help alleviate headache symptoms.

Headaches can come from various types of stress—physical, emotional, or even past traumas. Whether you’re dealing with macro-traumas (like accidents) or micro-traumas (like poor posture), it’s important to address the root cause. One way to start is by checking your spinal health—and you can do that by calling our office. But for now, let’s walk through three helpful stretches that may bring you some relief.

1. Scalene Stretch

Carol is going to demonstrate the first exercise: the scalene stretch. She’s seated with good posture—core engaged, shoulders relaxed.

• Start by tilting your head to one side and then looking slightly upward in the opposite direction.
• You should feel a strong, comfortable stretch along the side of the neck.
• Hold for 5–10 seconds.
• Then switch sides: tilt your head the other way, look up, and stretch again.

👉 Do 2 sets of 5 repetitions per side.

2. Levator Scapulae Stretch

Next, we’ll demonstrate the levator scapulae stretch—this one targets a muscle that often holds tension from poor posture or stress.

• Tilt your head slightly forward and to the side.
• Use your hand to gently pull your head downward to deepen the stretch.
• Hold for 5–10 seconds.
• Switch to the other side and repeat.

👉 Again, 2 sets of 5 repetitions per side.

This one often feels great because it targets that familiar area of neck tension many of us experience.

3. Upper Trapezius Stretch

Now let’s move to the upper trapezius, a key muscle that’s often overloaded from sitting at desks or using computers and phones.

Reach one hand behind your back (left arm for left side), and with the opposite hand, gently pull your head toward the opposite shoulder.

• Keep your torso upright.
• Hold for 5–10 seconds.
• Repeat on the other side.

👉 Perform 2 sets of 5 repetitions.

You’ll likely feel that tension melt away through the side of your neck and top of the shoulder.

If any of these stretches cause discomfort or sharp pain, stop immediately. And if your headaches or neck tension persist, it’s crucial to get your spine checked. These symptoms can be signs of deeper issues related to spinal alignment or nerve interference.

We’re here to help at Core Chiropractic —don’t hesitate to reach out if you need support.