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Top 10 Physiotherapy Stretches for Migraine Sufferers
Written by: Shibin Vinod BPT MSc, HCPC PH124277, CSP 111177. Sport and Exercise Medicine,
Medically Reviewed by: Mr Andrew O’Neill M.Ost GOsC 11018. Registered Osteopath & Shockwave Therapy Specialist
Tension in your neck, shoulders or back can play a big part in triggering migraines, especially if you sit for long periods. Physiotherapy stretches for migraines may ease upper body tension, improve posture and help reduce future flare-ups.
This stretching routine for migraine sufferers includes simple movements you can try at home. If anything feels uncomfortable or you’re unsure how to stretch for migraines safely, speak with a physiotherapist before getting started.
Chin Tucks
Chin tucks help realign your head over your spine, easing neck strain and reducing pressure near the base of the skull – a common migraine trigger.
Targets: Deep neck flexors, upper cervical spine
How to do it:
- Sit or stand upright
- Draw your chin straight back (like a double chin)
- Keep your head level
- Hold for 5 seconds, then relax
- Repeat 10 times
Why it helps: This subtle stretch supports better posture and may ease tension that contributes to migraines from poor alignment. Tip: It should feel like a subtle movement – if you notice discomfort, ease off and try a smaller range.
Upper Trapezius Stretch
When your shoulders stay raised or tense, the upper trapezius muscles tighten, often adding pressure around the neck that can lead to migraines.
Targets: Upper neck and shoulder
How to do it:
- Sit tall, shoulders relaxed
- Tilt your head to one side
- Lightly guide with your hand
- Hold for 15-20 seconds
- Switch sides
Why it helps: Releasing this area may reduce the neck and shoulder tightness that often feeds into migraine symptoms. Tip: Keep movements soft – no pulling or forcing.
Levator Scapulae Stretch
Tightness in this muscle, from poor posture or awkward sleep, can pull on the neck and trigger migraines.
Targets: Side of neck, upper shoulder
How to do it:
- Sit or stand tall
- Turn your head 45 degrees
- Tilt your chin towards your chest
- Lightly guide with your hand
- Hold for 15-20 seconds
- Repeat on both sides
Why it helps: This stretch may ease pressure at the base of the skull, a common spot for tension-related migraine pain. Tip: Keep your back straight and avoid rounding your shoulders forward.
Scapular Retractions
Rounded shoulders can strain your neck and upper back – a posture issue often linked to migraines. This move helps bring balance back.
Targets: Middle back and shoulder blades
How to do it:
- Sit or stand upright
- Gently squeeze shoulder blades together
- Hold for 5-10 seconds
- Release and repeat 10-15 times
Why it helps: Improved posture may ease muscle strain and reduce upper body tension that contributes to migraine discomfort, especially if you spend hours at a desk. Tip: Avoid arching your lower back – the movement should come from your shoulder blades, not your ribs or spine.
Thoracic Spine Extension
Slouched posture can stiffen the upper back, shifting pressure to the neck, a common migraine trigger. This stretch helps improve mobility.
Targets: Thoracic spine and shoulders
How to do it (with a chair):
- Sit tall on a chair with a low back
- Hands behind your head, elbows wide
- Gently lean back over the chair
- Hold briefly, then return upright
- Repeat 5-8 times
Why it helps:
Freeing up the upper spine may support better posture and reduce tension linked to posture-related migraines. Tip: Keep your core slightly engaged so you don’t overarch the lower back.
Suboccipital Release
The suboccipital muscles, just under the skull, often tighten with poor posture, and that tension can press on nerves linked to migraines.
Targets: Base of the skull
How to do it:
- Lie on your back
- Place a small ball under the base of your skull
- Rest your head gently
- Hold for 1-2 minutes
- Shift the ball slightly if needed
Why it helps: This passive release may ease pressure and discomfort in a key tension area for migraine sufferers, without requiring deep pressure. Tip: Avoid applying too much pressure – the idea is gentle support, not deep tissue work.
Neck Isometrics
These subtle exercises activate your neck muscles without movement, offering strength and support when your neck feels vulnerable or tense.
Targets: Neck stabilisers – front, back, sides
How to do it:
- Sit upright
- Place your hand on your forehead
- Push gently without moving your head
- Hold for 5 seconds, then relax
- Repeat at the back and each side
- Do 2-3 rounds
Why it helps: Improved muscle control can ease neck strain and may prevent migraine episodes linked to poor posture or weak stabilising muscles. Tip: Use just enough pressure to feel your muscles engage – no shaking or holding your breath.
Cat-Cow Stretch
This flowing movement keeps your spine mobile and eases tension from the neck down – especially helpful if your migraines are linked to stiffness or stress.
Targets: Spine, shoulders, chest, neck
How to do it:
- Start on all fours
- Inhale: arch your back, lift chest and tailbone (Cow)
- Exhale: round your spine, tuck your chin and pelvis (Cat)
- Continue for 1-2 minutes
Why it helps:
Cat-Cow may soothe the nervous system and ease muscle tightness, offering a calming reset for migraine-prone days. Tip: Move within a comfortable range – it’s not about how deep you go, but how relaxed it feels.
Wall Angels
Wall angels encourage better shoulder alignment and help undo the slouched posture that often adds to migraine-related neck tension.
Targets: Upper back, shoulder stabilisers, chest
How to do it:
- Stand with your back against a wall
- Raise your arms to shoulder height, elbows bent
- Slide your arms slowly up and down
- Keep in contact with the wall throughout
- Do 10 reps
Why it helps: Improved posture may ease pressure through the neck and shoulders, common culprits in posture-related migraines. Tip: Go as far as your range allows without forcing it.
Diaphragmatic Breathing
This deep breathing technique helps calm the body and relax tight muscles – a simple way to ease the stress that often feeds into migraine symptoms.
Targets: Diaphragm, nervous system
How to do it:
- Sit or lie down with a hand on your belly
- Inhale slowly through your nose, let your belly rise
- Exhale gently through your mouth
- Aim for longer exhales than inhales
- Continue for 2 5 minutes
Why it helps: Activating the diaphragm can reduce physical tension and help settle the nervous system, both helpful in managing migraine triggers. Tip: Keep your chest as still as possible – most of the movement should come from your abdomen.
Doing these stretches regularly could ease upper body tension, improve posture, and help reduce migraine frequency over time. Listen to your body, avoid pushing into pain, and stay consistent.
Not sure which stretches are right for you? Our team at Bodytonic Clinic can help. Book a migraine-focused physiotherapy session or contact us to arrange a personalised posture and movement assessment.
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