Stiff neck, chest and upper back muscles and tissues can cause headaches by pulling the tissues and muscles at your temples and the back of your head. Stretching your neck and shoulders in different directions can help alleviate headaches and prevent upper spine, shoulder and neck stiffness. Incorporate some stretching in your torso and hips with your neck because hip and spine misalignment can cause headaches, too.
Types of Stretches
Static stretching involves holding a stretch for a specific period of time, often about 30 seconds. This relaxes tight muscles and increases the length of the muscle and connective tissues. Dynamic stretching involves moving your neck and shoulders in different directions repetitively. This method increasing muscle activity and improves tissue elasticity which is its ability to contract and stretch.
Scalene and Upper Trapezius
Stand with your arms slightly out to the sides and your palms facing forward. Tilt your head to your right so that your ear is almost touching your right shoulder. Hold this stretch for 30 seconds. Repeat the stretch on the opposite side. You can also make this exercise dynamic by tilting your head left and right repetitively, holding each stretch for two seconds.
Levator Scapulae
Stand in the same position as the previous exercise. Tilt your head down to your chest and tilt your chin to your right shoulder. You should feel a stretch in the back the left side of your neck. Hold this stretch for 30 seconds on each side of your neck.
Supine Neck Rotation
Lie on the ground with your arms out to your side and your palms facing up. Bend your legs and put your feet on the ground about hip-width apart. Turn your head to your right and hold the stretch for about 30 seconds. Turn your head to your left and repeat the stretch.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
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