Chin tuck exercises are most effective postural exercises for combating neck pain and improving posture. This exercise strengthens muscles that improve cervical spine alignment over the shoulders, it also stretches the scalene and suboccipital muscles (muscles that attach to the back of the head). Consciously activating deep neck muscles can aid in reducing headaches and improving blood flow to the brain!
While lying on your back, tuck your chin towards your chest and press the back of your head into the floor.
Keep your head in contact with the ground throughout the exercise.
Cervical Spine Retraction
While either standing or sitting, start by placing your thumb in the notch in your neck and your index finger in front of your chin. Next, draw your chin straight back in towards your neck. Hold this position for the designated amount of time and then repeat.
Relieving tension in the upper traps is crucial to increase blood flow and mobility in the cervical spine. This can help decrease the effects of headaches.
Try it the next time you feel a headache coming. Bring your ear to your shoulder while keeping your face forward and gently apply over-pressure to the opposite side of the head.