Stretches for Tension Headaches: Neck and Shoulder Relief
Gentle neck, shoulder and upper back stretches that may ease tension-type headaches, a 3-minute routine, and headache warning signs that need a doctor.
By Ayoub Farid · · 2 min read
Tension-type headaches often feel like a band of pressure around the head, sometimes with tight neck and shoulder muscles. Many people notice they come with long screen days, stress and poor posture. Gentle stretching of the neck and shoulders, plus regular breaks, is a simple thing worth trying.
When a headache needs a doctor
Seek medical help for a sudden, severe "worst ever" headache; headache with fever, stiff neck, confusion, weakness, vision changes or difficulty speaking; a headache after a head injury; or new headaches that keep getting worse. Stretching is only for ordinary tension-type headaches.
6 stretches that may help
1. Chin tucks
Glide your chin straight back, hold 3 seconds. 10 reps. Counters forward-head posture.
2. Chin-to-chest
Gently drop your chin toward your chest. 20–30 seconds. Stretches the back of the neck.
3. Side neck stretch
Ear toward shoulder, opposite shoulder down. 20–30 seconds per side.
4. Levator scapulae stretch
Turn your head 45° and look down toward your armpit. 20 seconds per side.
5. Shoulder rolls
10 slow backward rolls. Releases upper trapezius tension.
6. Doorway chest stretch
Opens the chest so your shoulders and head can sit back. 30 seconds. See doorway chest stretch.
A 3-minute tension relief routine
| Move | Time |
|---|---|
| Shoulder rolls | 20 s |
| Chin tucks | 10 reps |
| Chin-to-chest | 30 s |
| Side neck stretch, each side | 20 s × 2 |
| Levator stretch, each side | 20 s × 2 |
| Doorway chest stretch | 30 s |
Breathe slowly through your nose throughout; long exhales help you relax. See breathing while stretching.
Habits that help
- Screen at eye level, laptop on a stand.
- Breaks every hour; see stretch reminders at work.
- Notice when your shoulders creep up and drop them.
- Drink water and keep regular sleep.
Do it with Suppl
Suppl's Desk Break Reset routine starts with chin-to-chest, side neck and neck rotation stretches, then opens the chest and upper back, about 4 minutes with a guided timer. For screen-related neck strain, see tech neck stretches and neck stretches for tension.
Frequently asked questions
Can stretching relieve tension headaches?
It may help tension-type headaches related to tight neck and shoulder muscles. It does not treat other headache types.
How often should I do these stretches?
A few times a day on screen-heavy days.
Should I stretch during a headache?
Gentle stretches are fine if they feel good. Stop if they make it worse.
Are migraines the same as tension headaches?
No. Migraines are a different condition; talk to a doctor about them.