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Are You Suffering From Tension Headaches or Neck Pain?

There is no doubt we are living in a stressful time. If you’re suffering from tension headaches, neck pain and/or tightness, our rehab team can help. This type of pain is typically caused by:

  • Muscle tension/tightness
  • Forward head or rounded-shoulder posture
  • Decreased deep breathing for appropriate muscle relaxation and alignment

Try the below exercises to ease your pain.


Proper Cervical and Spinal Posture – Seated

Good posture positions your head over your shoulders so your head is not protruding forward. Your ears should be over your shoulders. Your shoulders should align over your hips.

Begin by correcting your lower back so it is not slouched. This will correct much of the spine. Keep your chin level to the floor.

The image to the left shows how you should position  your head and spine throughout the day. This may be difficult at first but over time it will get easier as your body adjusts.


Cervical Chin Tuck – Supine with Towel

While lying on your back with a small rolled up towel under the curve of your neck, tuck your chin towards your throat. Do not allow your head to lift off the bed the entire time. Hold the chin tuck for three seconds. Do this exercise 10 times twice a day.


Upper Trap Stretch – Holding Chair and Head

While sitting in a chair, hold the seat with one hand and place your other hand on your head to gently assist in bending your head to the side as shown.

Bend your head towards the opposite side of the hand that is holding the chair seat. You should feel a stretch to the side of your neck. Hold for 30 seconds. Repeat three times twice a day.

To learn more about how our Rehab team can help you manage stress or tension-related pain, visit us online.