You don't need a pill, a gym, or even to leave your chair. A few slow, gentle movements may help loosen the tight muscles behind many tension headaches, and you can do them in just a few minutes.

Tension headaches often feel like a tight band squeezing around the forehead or the back of the head. They are commonly linked to tense muscles in the neck and upper back, the kind of tension that builds up from hours in front of a screen, slouched posture, or clenching your jaw.

Before You Begin

Start slowly. Do each exercise gently, and never push into pain. You can repeat the routine up to three or four times a day, but build up gradually rather than doing too much at once.

If any exercise makes your symptoms worse, do fewer repetitions or stop altogether and seek medical advice.

Five Exercises You Can Do Sitting Down

1. Look Over Your Shoulder
 Imagine you're checking your blind spot while driving. Turn your head to the left, hold for a couple of seconds, then return to center. Repeat on the right. Do five times on each side.

2. Chin Tuck
 Sit with your back well supported. Gently draw your chin straight back, as if you were making a double chin. Hold for a couple of seconds, then release. Repeat five times.

3. Shoulder Roll
 Shrug your shoulders up toward your ears, roll them back, and let them drop down. Keep the movement slow and smooth. Repeat five times.

4. Trunk Rotation
 Cross your arms over your chest. Turn your upper body to the left as far as feels comfortable, hold for five seconds, then come back to center. Do five on the left and five on the right.

5. Overhead Reach
 Reach both arms up as far as you comfortably can, hold for a couple of seconds, then lower them and relax. Repeat five times.

Make It a Habit

These exercises aren't just for when a headache strikes. Practicing them regularly may also help reduce how often tension headaches show up in the first place. If you spend long hours at a desk or on your phone, working a few of these movements into your day could be a simple way to give your neck and shoulders a break.

When to See a Doctor

Exercises like these are meant for ordinary tension-type headaches. If your headaches are new, getting worse, or changing over time, don't try to manage them on your own. See a doctor to find out what's going on.

This article is for educational purposes only and is not personal medical advice.

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