Essential Headache Relief Exercises: A Patient Guide

Introduction

These evidence-based exercises can help reduce headache frequency and intensity when performed regularly.

Exercise Sequence

1. Neck Stretches (2-3 minutes)

• Chin Tucks

  • Sit or stand with proper posture
  • Gently draw chin straight back
  • Hold 5-10 seconds
  • Repeat 10 times

• Lateral Neck Flexion

  • Slowly tilt ear toward shoulder
  • Hold 15-20 seconds each side
  • Repeat 3 times per side

2. Shoulder Releases (3-4 minutes)

• Shoulder Rolls

  • Roll shoulders forward 10 times
  • Roll shoulders backward 10 times
  • Perform slowly and deliberately

• Shoulder Blade Squeezes

  • Pull shoulder blades together
  • Hold 5 seconds
  • Release slowly
  • Repeat 10 times

3. Scalp and Temple Massage (2-3 minutes)

• Use fingertips to apply gentle circular pressure
• Work from temples to crown of head
• Focus on tender areas

4. Deep Breathing Exercise (2 minutes)

• Inhale slowly through nose (4 counts)
• Hold briefly (2 counts)
• Exhale through mouth (6 counts)
• Repeat 5-10 times

Important Notes

• Perform exercises gently
• Stop if pain increases
• Practice 2-3 times daily
• Maintain good posture

When to Seek Medical Help

• Severe or sudden headaches
• Headaches with neurological symptoms
• No improvement after consistent exercise

Consult your healthcare provider before starting any exercise program