7 Most Effective Cervicogenic Headache Exercises

Cervicogenic headaches are frustrating to treat because it is not just a typical headache. In this blog post, we will explore how these 7 targeted cervicogenic hedache exercises can play a crucial role in alleviating cervicogenic headaches.

By improving neck mobility, strengthening supportive muscles, and enhancing overall posture, these exercises offer a natural and effective way to reduce headache frequency and intensity.

What Is A Cervicogenic Headache

A cervicogenic headache is considered a secondary headache because it originates from the neck or cervical spine. This may include neck muscles, joints of the neck or cervical discs.

Cervicogenic headaches are a unique type of headache that originate in the cervical spine or neck, often manifesting as pain that radiates from the neck into one side of the head.

Unlike tension headaches or migraines, these headaches are typically linked to issues such as muscle tension, poor posture, or neck dysfunction in the neck area. A cervicogenic headache differs from a tension headache because a tension headache is considered a primary headache and is characterized by a band like pain across the head with no muscle or scalp tightness.

Whether you’re experiencing occasional neck-related discomfort or chronic headaches, these cervicaogenic headache exercises can help guide you toward a more comfortable, pain-free life.

Symptoms of Cervicogenic Headaches 

Although cervicogenic headaches are caused by the neck musculature and spinal nerves of the neck, they present as headaches. The most common symptoms of cervicogenic headaches are:

• Headache that is worsened when moving the neck
• Neck pain that radiates to one side of the head
  • Pain can also radiate to upper extremity pain
• Tenderness of neck muscles including:
  • Neck flexor muscles
  • Suboccipital muscles
  • Upper trapezius muscles
• Dizziness
• Nausea

Causes of Cervicogenic Headaches

The causes of cervicogenic headaches can vary by person, however the most common causes are:

• Poor posture
  • Including forward head posture
• Neck injury such as whiplash
• Strain of the muscles of the neck
• Arthritis of the neck
• Spinal stenosis
• Herniated disc of cervical spine

Treatment of Cervicogenic Headaches

Treatment of cervicogenic headaches includes a multifaceted approach including manual therapy interventions as well as exercise interventions. Manual therapy can help to relieve muscle tension in the upper cervical spine, neck and upper back muscles.

Cervicogenic Headache Exercises

A physical therapist is the best professional to lead you through specific physical therapy exercises designed for you and your specific injury. These are general cervicogenic headache exercises and include 1. Chin Tucks 2. Pec Stretch 3. Upper Trapezius Stretch 4. Levator Stretch 5. Suboccipital Stretch 6. Scapular Retraction 7. Cervical Rotation Towel Stretch.

1. Chin Tuck Exercise

• Chin tucks can be performed in either supine, seated or standing positions depending on your symptoms and tolerance.
  • The easiest version of the chin tuck exercise is to perform it in supine.
• Start by lying down on your back and place a small rolled up towel underneath the back of your neck.
• Now perform cervical retraction into the towel.
• In other words attempt to draw your chin and neck straight down into the towel.
• This is similar to attempting to make a “double chin.”
• Hold this position for 5 seconds and then relax.

2. Pec Stretch

• Many patients with cervicogenic headaches have poor posture.
• This may include forward head posture, rounded shoulder and kyphotic or rounded upper back and neck.
  • All of these poor posture compensations can create tightness in muscles, including chest tightness.
• To perform the pec stretch stand in a doorway or corner of a room.
• Your elbows shoulder be at 90 degrees and shoulder height on either end of the door or corner.
• Stand with one foot about 2 feet in front of the other and lean forard.
• You should feel a stretch or pull across your chest and front of your shoulders.
  • Hold this stretch for 30 seconds.

3. Upper Trapezius Stretch

• Start by sitting with good posture and place your hand on the side of the head.
• For example if you want to stretch the left side of your neck, take your right hand and place it on the left side of the head and slowly guide your head to the right.
• Hold this stretch for 20-30 seconds and then relax.
  • This should feel like a gentle stretch, not painful.

4. Levator Stretch

• This stretch will help to stretch the muscles of your upper neck.
• Sart by sitting upright in a chair and place your hand at the back of your head.
• For example if you would like to stretch the neck muscles on the right side or your neck, place your left hand on the right side of the back of your head and gently pull your neck down and to the left in a diagonal towards your left shoulder or armpit.

5. Suboccipital Muscle Stretch

• To perform this stretch sit upright in a chair.
• Take one hand and push your chin back as if to retract it. Hold this position as you take your other hand and place it at the back of your skull and slowly pull your head forward.
• You should feel a gentle stretch at the base of your skull.
• Hold this position for 20-30 seconds and then relax.

6. Scapular Retraction

• Start with your neck in a neutral position and your shoulders relaxed.
• Now slowly squeeze your shoulder blades together.
  • Hold this position for 3 seconds and then relax.
• This is a great posture exercise.

7. Cervical Rotation Towel Stretch (Sustained Natural Apophyseal Glides) SNAGs

• You will need a towel to perform this exercise.
• Start by sitting in a chair and place a towel at the base of your skull.
• Reach across yoru face to grab one end of the towel with your opposite hand.
  • For example I would reach my left hand across my face to grab the end of the towel on my right side while grabbing the left side of the towel with my right hand.
• Now I will pull up and towards the left with my right hand while pulling downward with my left hand.
• This will pull your head towards the left. Perform this 10 times in one direction and then flip your hands and perform 10 times in the opposite direction.

Medical Disclaimer

As always it is important to seek medical clearance from a licensed professional, espcially if you have other health comorbidities. Your doctor will be able to determine if you are safe to participate in a home or gym exercise program. They will also be able to refer you to physical therapy if needed.

Summary

In conclusion, managing cervicogenic headaches effectively involves a multifaceted approach that addresses both the symptoms and their underlying causes. By incorporating these specific 7 cervicaogenic headache exercises, you can improve neck mobility, reduce muscle tension, and strengthen the supportive muscles necessary for maintaining proper alignment.

These simple exercises not only help alleviate chronic neck pain, but also serve as a preventative measure against future episodes. If you have continued neck pain with a noticeable rounding of your neck you can find 11 Effective Exercises For Cervical Lordosis To Reduce Neck Pain here.