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Neck pain and chronic headaches: Treat both with two stretches


Various issues can cause neck pain, and these same issues could also be a source of chronic headaches. The neck is linked to your head by muscles and nerves. Issues with these structures can easily lead to both neck issues and head pain. Some conditions that can increase your risk of these two issues include neck arthritis, shoulder injuries and jaw problems. 

A physical therapist can help with neck pain in many ways. Often, they can provide you with treatment options that can reduce your pain. These specialists can also help improve the mobility and flexibility of your neck, and they can assist you in avoiding neck issues in the future as well. One treatment therapists use to help achieve these goals is therapeutic exercises. Here are two exercises therapists use to help patients with neck pain and chronic headaches: 

1.  Chin tucks

The combination of neck pain and chronic headaches is often caused by tension in the suboccipital muscles. These muscles connect the top of the neck to the base of the skull. Poor posture or repetitive movements can cause suboccipital muscle tension, and therapists can counter this issue with an exercise called the chin tuck. 

Steps for doing the chin tuck exercise

  • Sit in a stable chair, keep your back straight and center your head over your shoulders. This will be the starting position for this exercise.
  • Moving only your head and neck, slowly push your head straight backward until you get a double chin. You should feel a stretch in the back of your neck.
  • Hold the stretch for 10 to 20 seconds.
  • Return your head to the starting position; rest for a few seconds, and then repeat these steps until you’ve stretched your neck three times. 


2.  Corner chest stretch

Tightness in the upper chest muscles can lead to poor head and neck posture. In turn, this can lead to chronic neck pain and headaches, but physical therapists can counter chest muscle tightness with the corner chest stretch. 

Steps for doing the corner chest stretch

  • Stand facing the corner of the room.
  • Place your hands on the walls running into the corner; your hands should be about shoulder width apart. 
  • Slowly lean forward until you feel a stretch in the top of your chest. 
  • Hold this stretch for 20 to 30 seconds. 
  • Repeat these steps as needed throughout the day. 

Border Therapy Services can treat your neck pain and chronic headaches

Are you looking for a natural way to treat your neck pain and chronic headaches? Our team at Border Therapy Services is here to help you. We offer a complimentary screening service, and this service can reveal the source of your symptoms. Our team can also build you a personalized treatment plan designed to reduce your symptoms. Our plans are typically built using multiple beneficial therapy techniques, and some of the techniques we may include in your plan are: 

Contact our team today for more information or to schedule an initial appointment to begin treating your neck issues and headaches.