Exercises for cervicogenic headaches: neck and shoulder stretches for pain relief

If you ever get one-sided head pain along with a stiff neck, it could be a cervicogenic headache. “These headaches feel like they’re coming from your head, but the source of the issue is actually in your neck,” explains Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health. Research shows that cervicogenic headaches are becoming more common and may account for 15% to 20% of all headaches. Some people experience them only occasionally, while others may have them more frequently.

Unlike many other headache types, cervicogenic headaches are caused by issues in the neck — such as joint problems or irritation of the structures in the cervical spine. This is why treating the neck with specific exercises and physical therapy often leads to fewer and milder cervicogenic headaches. “A physical therapist can design an exercise program to target areas around your neck and shoulders that may cause this type of head pain,” says Dr. Kimbrough.

Read on to learn more about cervicogenic headaches and how to get cervicogenic headache relief, especially with exercises from Hinge Health physical therapists. 

What is a cervicogenic headache?

A cervicogenic headache is a headache that originates from some part of your neck. It’s considered a secondary headache, which means it doesn’t start in your head itself, but is actually caused by another issue somewhere else in the body — in this case, your neck. 

“Cervicogenic headache is usually due to strain or tension in the muscles and ligaments around your upper neck joints,” says Dr. Kimbrough. There are many nerve roots near the cervical spine in this area. Irritation in your upper neck can lead to referred pain — when you feel pain in one area, but the actual issue is elsewhere. 

How do you know if you have a cervicogenic headache? 

This kind of headache usually causes pain on one side of your head, in a very distinct pattern. 

“We call it a ram’s horn pattern, since the path of the pain resembles a ram’s horn. You feel the headache at the base of your neck and then it radiates over the top of your head into the front of your eye,” explains Dr. Kimbrough. It may be triggered or worsened by neck movements like turning your head, or from sitting in one position for an extended period, like working in front of your computer. 

Exercises and stretches for cervicogenic headaches

Hinge Health physical therapists recommend these exercises and stretches to help reduce the pain and discomfort of cervicogenic headaches. Each exercise targets your neck and upper back muscles, which can help reduce pressure in your neck, says Dr. Kimbrough. 

Research shows that strengthening and stretching these areas may reduce cervicogenic headache pain by up to 70%. These exercises and stretches may also help with tension headaches. Tension headaches are the most common type of headache and often involve a dull, aching pain or a feeling of tightness around the head, usually linked to muscle tension in the neck, shoulders, and scalp.

Forward head posture is when you hold your head so that it juts forward in front of your shoulders, instead of lining up directly over them. This position often happens from looking down at phones, computers, or reading for long periods. “Forward head posture puts strain on your neck, which can contribute to cervicogenic headache,” explains Dr. Kimbrough. “Chin tucks get you out of that posture and support your spine, both of which can help to relieve pain.”

How to do it:

• Stand in a comfortable position.

• Nod your head slightly to bring your chin toward your chest.

• Glide or retract your chin back, focusing on relaxing your jaw muscles while you hold this position.

• Relax your neck muscles to move back to the starting motion.

Get more information on how to do a chin tuck here.

“Sometimes people with cervicogenic headache have neck stiffness that makes it hard to turn their head from side to side,” says Dr. Kimbrough, which can make daily activities, like driving, uncomfortable and challenging. This move helps to restore your neck’s range of motion.

How to do it:

• Sit or stand in a comfortable position.

• Rotate your head as if you are looking over your shoulder.

• Gently add some pressure to your chin or cheek to increase the stretch.

• Come back to center and pause before rotating your head the opposite direction. 

If you notice any pain or discomfort, start with smaller movements and only rotate your head as far as feels comfortable. You don’t need to force the stretch — just go to your gentle limit and gradually increase your range of motion over time as it feels better.

This stretch helps to reduce tension in your levator scapular muscle, which starts on the top of your shoulder blade and attaches to the base of your neck. “It’s one of the main muscles associated with cervicogenic headache,” explains Dr. Kimbrough.  

How to do it:

• Sit tall with one hand lightly grasping the side of your chair. 

• Bring your gaze about halfway toward your opposite shoulder, then look down toward that armpit. 

• Place your opposite hand on your head to add some pressure to the stretch.

• Come back to center and repeat with the opposite side.

This exercise stretches out your trapezius muscle, which extends from the base of your neck to the top of your shoulder. Like the levator scapular muscle, it’s a key muscle related to cervicogenic headache.

How to do it:

• Sit upright with your arms at your sides.

• To stretch the right side of your neck, hold the side of the chair with your right hand and tilt your head to the left side like you’re dropping your left ear to listen to the front of your underarm. 

• Keep your shoulders relaxed as you hold the stretch. 

• Lift your head up to return to the starting position. 

• Repeat on the other side.

This move opens your chest and shoulder muscles. “It helps counteract a slouched sitting position, which puts extra stress on your neck,” says Dr. Kimbrough.

How to do it: 

• Start by standing in a doorway with your elbows bent and each forearm resting on one side of the door frame. Your elbows should be at about chest height.

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place.

• Focus on creating length through your chest and arms.

• Move your hips and chest back to relax out of the stretch.

This exercise strengthens your upper back muscles, which takes pressure off your neck muscles when you sit for a long period of time, says Dr. Kimbrough. 

How to do it:

• Start in a standing position and hinge at your hips to bend your chest toward the floor.

• Keep your knees soft, back flat, and let your arms hang straight down toward the floor. Stay in this bent-over, hip-hinged position for the entire exercise.

• From here, lift your arms up toward the ceiling into the I position, keeping your arms straight and close to your ears as you hold. Lower your arms back down to the starting position.

• Next, still keeping your chest pointing toward the floor, lift your arms up and out into the Y position — arms at an angle — then return to the starting position.

• Finally, lift your arms out to the sides into the T position. Focus on squeezing your upper back muscles as you hold, while maintaining that bent-over, hip-hinged position. Bring your arms back down to finish.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for cervicogenic headaches

Simple at-home strategies — like targeted exercises, staying active, using heat or ice, taking over-the-counter pain relievers, and exploring certain complementary therapies — can all help manage cervicogenic headaches, reassures Dr. Kimbrough. Here’s more on what Hinge Health physical therapists recommend for cervicogenic headache treatment at home:

• Try physical therapy and targeted exercises. These are usually considered the first-choice treatment for cervicogenic headaches. In one study, doing exercises and physical therapy cut headache frequency by more than half in over 70% of people, and over 40% experienced almost complete relief. Physical therapy exercises can sometimes increase pain at first, so Dr. Kimbrough recommends starting slowly and listening to your body. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. “Motion is lotion when it comes to cervicogenic headache. Physical activity  increases blood flow to tight, sore neck muscles,” explains Dr. Kimbrough. This is especially important since cervicogenic headache may be worsened by sitting for long periods of time at your desk during the day. Cervicogenic headache exercises, like the ones above, are designed to help with recovery, but any type of movement — like walking, stretching, or even household chores — can help improve cervicogenic headache. Low-impact activities such as walking, biking, and swimming may be best initially, Dr. Kimbrough adds, while you work on strengthening neck muscles. As you get stronger, you’ll be able to return to higher-impact exercise like jogging.  

• Apply heat and ice. Many people prefer heat, as it helps to relax tight neck muscles, says Dr. Kimbrough. But others find ice helps too. “Try both, and go with whichever your body responds to best,” advises Dr. Kimbrough. With either, she recommends that you place it over the base of your head and neck, where tight muscles are, to help relieve discomfort. 

• Try over-the-counter medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have cervicogenic headaches. Other options include topical NSAIDs such as diclofenac (Voltaren) or pain relief creams. If you have a medical condition or are taking other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for cervicogenic headache, such as massage, acupuncture, or chiropractic care. 

How to prevent cervicogenic headaches

Regular stretching, adjusting your sleep posture, adjusting your workstation setup, and managing stress can all help reduce the risk of cervicogenic headaches. Hinge Health physical therapists recommend:

• Stretch regularly. Sitting in one position for a long period of time can tighten your neck muscles, says Dr. Kimbrough. Sprinkle in some cervicogenic headache stretches, like the exercises above, throughout your day. This is especially key if you work at a sedentary job. “Regular stretches can help keep your body limber, and reduce tension in your neck area,” she explains. 

• Adjust your sleeping position. While there’s no one best sleeping position to prevent cervicogenic headache, it’s generally recommended to keep your neck and spine in a neutral position when you sleep, says Dr. Kimbrough. Try sleeping on your side, with a small rolled up towel underneath the curve of your neck. “It can help take pressure off of your neck while you sleep,” she explains. 

• Make ergonomic adjustments. Your computer monitor position is the most important consideration, says Dr. Kimbrough. “When you look at your screen, it should be right in front of you at eye level — not too high, and not too low,” she stresses. It should also be close enough that if you extend your arm out in front of you, your fingertips touch the monitor. “If your monitor is too far away, your head will tilt forward, which strains your neck,” she explains. 

• Manage stress. When you’re stressed, you tend to hold tension in your levator and trapezius muscles, which can trigger a cervicogenic headache, notes Dr. Kimbrough. Try doing some diaphragmatic breathing at your desk to help.

PT tip: Try tennis ball self-massage

Take a tennis ball and place it between you and your wall, right between your shoulder blades. Now roll it over your neck and shoulder area to find tight or tender spots. Then hold pressure on those regions for 30 seconds. “It will help relax tight levator and trapezius muscles, which can release tension and help manage cervicogenic headache symptoms,” says Dr. Kimbrough.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. American Migraine Foundation. (2016, October 24). Cervicogenic Headache - What Are They | AMF. American Migraine Foundation. https://americanmigrainefoundation.org/resource-library/cervicogenic-headache/

3. Ding, F., Liu, Z., Li, R., Wang, C., & Lu, Y. (2022). Acupuncture plus massage for cervicogenic headache: A protocol for systematic review and meta-analysis. Medicine, 101(4), e28736. doi:10.1097/MD.0000000000028736

4. Jull, G., Trott, P., Potter, H., Zito, G., Niere, K., Shirley, D., Emberson, J., Marschner, I., & Richardson, C. (2002). A randomized controlled trial of exercise and manipulative therapy for cervicogenic headache. Spine, 27(17), 1835–1843. doi:10.1097/00007632-200209010-00004 

5. Page P. (2011). Cervicogenic headaches: an evidence-led approach to clinical management. International journal of sports physical therapy, 6(3), 254–266. 

6. Xu, X., & Ling, Y. (2025). Comparative safety and efficacy of manual therapy interventions for cervicogenic headache: a systematic review and network meta-analysis. Frontiers in neurology, 16, 1566764. doi:10.3389/fneur.2025.1566764 

7. Ylinen, J., Nikander, R., Nykänen, M., Kautiainen, H., & Häkkinen, A. (2010). Effect of neck exercises on cervicogenic headache: a randomized controlled trial. Journal of rehabilitation medicine, 42(4), 344–349.doi:10.2340/16501977-0527