Tension in your neck muscles may lead to tension headaches. According to the National Library of Medicine, tension headaches are the most common form of headaches. The National Center for Emergency Medicine Informatics notes that tension, in this case, refers to a patient's muscle spasms rather than to his life stress. Exercise relieves muscle spasm associated with neck tension and tension headaches.
Function
There is a complex network of overlapping muscles in your shoulders, neck and the thin layer of muscles beneath your scalp. Stress or poor posture causes these muscles to contract, especially the suboccipital muscles that connect the top of your spine to the bottom of your skull. Chronic tension and muscle contracture leads to painful spasms in the muscles of your neck, shoulders and scalp. Neck tension exercises stretch the muscles in your head, neck and shoulders to reduce spasms and resulting headache.
Neck tension exercises reduce the symptoms of muscle spasms in the neck. The pain may feel like an ache, pressure, throb or tight band around your head. Neck exercise reduces tension in the eyes, back of the head, down the neck or in the shoulders. Performing neck tension exercises during the day reduce the onset of symptoms in the evening.
Sets and Repetitions
The University of Maryland suggests regular neck exercises to relieve stiffness and reduce tension in your neck muscles. Perform five to ten repetitions, three times each day, for optimal results. Exercises include head tilts and rotations, with and without resistance. Place your hands against your head to gently resist the movement.
Tilts and Rotations
Tilt your head back slowly until you can see the ceiling. Hold this position for a moment before returning your head to a normal position. Tilt your head from side to side, holding your head in a tilted position for a moment before returning your head to the starting position and then gently tilt to the other side. Add resistance to each exercise with your hand, gently pushing your head against your hand. Rotate your head by turning as far as you can to the left or right and hold the position as long as possible.
Neck and Shoulder Exercises
Neck Exercises suggests adding shoulder movements to neck tension exercises to reduce pressure on the upper trapezius muscle. Perform shoulder raises, shoulder drops, forward shoulder and backward shoulder motions in small increments that do not produce pain. For example, a shoulder raise exercise requires you raise your shoulders slightly, then up a bit more and, finally, all the way up toward your ears. Hold this position for ten seconds and return your shoulders to the starting position in three increments.
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