May 20, 2026

3 Exercises for Migraine & Cervicogenic Headaches

3 Exercises for Cervicogenic and Migraine Headaches

Headache and Neck Pain Treatment at Hoppers Crossing Sports & Spinal

Do you suffer from headaches that begin in the neck, around the base of the skull, or behind the eyes? Do you also experience migraine headaches associated with neck tension, posture, or stress?

At Hoppers Crossing Sports & Spinal, our Osteopaths regularly help patients with cervicogenic headaches, migraine headaches, neck pain, postural tension, and stress-related headaches using hands-on treatment, rehabilitation exercises, and posture correction strategies.

We proudly provide treatment for patients from Hoppers Crossing, Point Cook, Werribee, Tarneit, Truganina, Williams Landing, Laverton, Seabrook, and Altona Meadows.

Below are 3 effective exercises commonly used to help reduce cervicogenic headaches, neck-related migraines, and muscular tension contributing to headache symptoms.

What are Cervicogenic and Migraine Headaches?

Cervicogenic Headaches

A cervicogenic headache originates from structures in the neck, including the:

  • Cervical joints
  • Neck muscles
  • Upper cervical spine
  • Nerves and soft tissues

These headaches commonly cause pain starting from the neck and travelling toward the forehead, temples, or behind the eyes.

Migraine Headaches

Migraines are a neurological headache condition that may involve:

  • Throbbing headache pain
  • Sensitivity to light and sound
  • Nausea
  • Neck tightness
  • Visual disturbances
  • One-sided head pain

Many people with migraines also experience significant neck stiffness and muscular tension, which can aggravate migraine frequency and intensity.

At Hoppers Crossing Sports & Spinal, our Osteopaths assess both the neck and upper back to identify musculoskeletal factors contributing to headaches and migraines.

Common Symptoms of Cervicogenic and Migraine Headaches

Symptoms may include:

  • Pain at the base of the skull
  • Neck stiffness and tightness
  • Headaches triggered by posture
  • Pain behind the eyes
  • One-sided headache pain
  • Reduced neck mobility
  • Sensitivity to light or sound
  • Headaches associated with stress or prolonged desk work

1. Chin Tucks

Deep Neck Flexor Exercise for Headaches and Migraines

Chin tucks help strengthen the deep neck stabilising muscles and improve posture, which may help reduce neck tension associated with cervicogenic headaches and migraines.

How to Perform Chin Tucks

  1. Sit or stand upright.
  2. Gently draw your chin backward.
  3. Imagine making a “double chin.”
  4. Keep your eyes level.
  5. Hold for 5 seconds.
  6. Repeat 10–15 repetitions.

Benefits of Chin Tucks

  • Improves neck posture
  • Reduces forward head posture
  • Decreases neck tension
  • Helps reduce headache frequency
  • Supports cervical spine stability

This exercise is especially useful for office workers and people spending long hours on computers or phones.

2. Upper Trapezius Stretch

Reduce Neck and Shoulder Tension

Tight neck and shoulder muscles commonly contribute to both cervicogenic headaches and migraine flare-ups.

How to Perform the Stretch

  1. Sit upright.
  2. Gently tilt your head to one side.
  3. Use your hand to apply light pressure.
  4. Keep the opposite shoulder relaxed.
  5. Hold for 20–30 seconds.
  6. Repeat on both sides.

Benefits of This Stretch

  • Reduces muscle tightness
  • Relieves neck tension
  • Improves neck mobility
  • Helps decrease headache symptoms
  • Assists stress-related neck pain

This exercise is commonly prescribed for patients with:

  • Neck-related migraines
  • Cervicogenic headaches
  • Tension headaches
  • Desk-related neck pain

3. Thoracic Extension Exercise

Improve Upper Back Mobility and Posture

Poor upper back posture can increase stress on the neck and contribute to headache symptoms and migraines.

How to Perform the Exercise

  1. Sit on a chair with a backrest.
  2. Place your hands behind your head.
  3. Gently lean backward over the chair.
  4. Extend through the upper back.
  5. Return slowly to the starting position.

Repeat 10 repetitions.

Benefits of Thoracic Extension

  • Improves upper back mobility
  • Reduces neck strain
  • Enhances posture
  • Helps relieve headache-provoking tension
  • Supports long-term spinal health

This exercise is particularly beneficial for people with prolonged sitting postures and rounded shoulders.

How Osteopathy Can Help Cervicogenic and Migraine Headaches

At Hoppers Crossing Sports & Spinal, our Osteopaths use a combination of hands-on treatment and rehabilitation to address musculoskeletal contributors to headaches and migraines.

Treatment may include:

  • Osteopathic manual therapy
  • Soft tissue massage
  • Dry needling
  • Joint mobilisation
  • Neck mobility exercises
  • Postural correction
  • Strengthening programs
  • Ergonomic advice

We commonly treat:

  • Cervicogenic headaches
  • Migraine headaches
  • Tension headaches
  • Neck pain
  • Postural headaches
  • Stress-related muscle tension

Headache and Migraine Treatment in Hoppers Crossing

If you are suffering from ongoing headaches, migraines, or neck tension, addressing underlying neck and postural dysfunction may help improve symptoms and reduce recurrence.

At Hoppers Crossing Sports & Spinal, we provide personalised treatment for cervicogenic headaches and migraines in Hoppers Crossing, helping patients across Melbourne’s western suburbs improve neck mobility, posture, and headache symptoms.

We proudly care for patients from:

  • Hoppers Crossing
  • Point Cook
  • Werribee
  • Tarneit
  • Truganina
  • Williams Landing
  • Laverton
  • Seabrook
  • Altona Meadows

If you are looking for an experienced Osteopath for migraines, headaches, and neck pain in Hoppers Crossing or Point Cook, our team is here to help.

Book an appointment with Hoppers Crossing Sports & Spinal today to start your personalised headache and neck rehabilitation program.