Exercises to relieve tension headaches
When a tension headache sets in, it often comes with stiffness in the neck and shoulders that makes it harder to concentrate and affects your general wellbeing. These basic exercises aim to ease that built-up tension and help you feel some relief, although every body responds differently. They are a useful starting point, but if you want to progress safely and at your own pace, a personalised plan designed by a physiotherapist makes all the difference.
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6 recommended exercises
Relaxed diaphragmatic breathing
Easy- 1.Sit comfortably with your back straight and your hands on your abdomen.
- 2.Breathe in slowly through your nose, letting your abdomen expand without raising your shoulders.
- 3.Hold the air for a few seconds and breathe out slowly through your mouth, emptying your abdomen.
Caution:
- Do not perform if you have acute breathing difficulty or unexplained chest pain.
Gentle side-bending neck movement
Easy- 1.Sit with your back upright and your hands on your thighs.
- 2.Gently tilt your ear towards your shoulder without lifting the shoulder, and hold for one second.
- 3.Return slowly to the centre and repeat to the other side.
Caution:
- Avoid if you have severe dizziness, vertigo or neurological signs.
Relaxed seated neck rotation
Medium- 1.Sit on a chair with your back supported and your hands on your thighs.
- 2.Turn your head slowly to one side, keeping your chin level.
- 3.Return to the centre and continue to the other side, completing gentle circles.
Caution:
- Do not perform if pain increases with movement or if you have a history of neck instability.
Neck flexion-extension with arms crossed
Medium- 1.Cross your arms over your chest and sit with your back straight.
- 2.Slowly bring your chin towards your chest, hold, and return to the centre.
- 3.Look slightly up towards the ceiling without forcing, then return to the centre.
Caution:
- Avoid in cases of symptomatic cervical disc herniation or referred pain.
Active trapezius stretch with a towel
Hard- 1.Hold a towel behind your back with one hand over the opposite shoulder.
- 2.Tilt your head to the opposite side while gently pulling the towel with the lower hand.
- 3.Hold the stretch, breathe deeply and return slowly to the centre.
Caution:
- Do not perform if you have acute pain in the acromioclavicular joint or nerve involvement.
Controlled cat-cow on a chair
Hard- 1.Sit on a chair without armrests with your feet flat on the floor.
- 2.As you breathe in, arch your lower back, tilt your pelvis and lift your chest.
- 3.As you breathe out, round your back, draw your abdomen in and look towards your navel.
Caution:
- Avoid if you have acute lower back pain, spinal instability or a recent disc herniation.
How to fit these exercises into your day
Find a quiet moment in the day for these exercises, ideally when you notice stiffness or after long periods of seated work. Starting with three or four gentle reps and setting aside 10 to 15 minutes lets you fit them in without it becoming too much of an effort; what matters is consistency and paying attention to how your body responds. If you want to build up the frequency, a personalised plan can help you fit these routines into your day and adjust loads and timings as you progress.
Important precautions
If pain increases persistently, if you feel dizzy, or if symptoms intensify during exercise, stop the session and consult a physiotherapist. These exercises should be performed with controlled movements and without forcing the joint range: if any movement feels uncomfortable, it is better to adapt it than to push on and aggravate the tension. A personalised assessment makes it possible to identify the specific triggers of your tension headache and adjust the guidance to ensure safety and effectiveness.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How often should I do these exercises?
Doing them once or twice a day may be enough to address the stiffness, always keeping your focus on movement quality. A personalised plan will tell you the exact frequency based on your level of progress and your symptoms.
How long will it take to notice an improvement?
This varies; some people notice relief within a few days, while others need weeks of regular practice. With a personalised plan, the physiotherapist monitors your progress and adjusts the variables to speed things up without overloading the body.
Can I combine these exercises with my work or sport routine?
Yes, they are structured for everyday settings, so you can fit them in before or after sedentary tasks or light training. If you want them integrated more precisely into your habits and specific goals, a personalised plan will guide you on how to combine them with other activities.
Why do I need a personalised plan?
Because every tension headache has different causes and patterns, and these general exercises do not take your clinical history or your particular limitations into account. A personalised plan created by a physiotherapist adapts the exercises, the progression and the recovery times to your case, giving more solid and safer results than a generic routine.
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