Causes

The muscles most commonly associated with causing headaches are the trapezius – usually, the upper trapezius.

Self-Treatment

Upper Trapezius 1

1. Get a tennis ball and hold it in the groove of a doorjamb.
2. Keeping hold of the ball, bend over and press the top of the opposite trapezius (the muscle between the shoulder and the neck) into the ball.
3. Relax into the ball and take slow, deep breathes.
4. Try to relax into the ball more, with each consecutive breath.
5. Still holdiing the ball in the doorjamb, move so that it is pressing into a spot about an inch or so closer to your neck.
6. Repeat steps 3 and 4.
7. Continue inward toward the neck in this manner until you’ve reached the base of the neck.
8. Now change to the opposite direction, moving outward toward the shoulder, continuing to pause and breathe into each spot.
9. Change to the other shoulder and repeat steps 1 through 8.

Upper Trapezius 2

1. Rest your elbow and forearm on something – a countertop, table, etc.
2. With your opposite hand, reach across your front to the trapezius. (the muscle between the shoulder and the neck)
3. Slightly tilt your head toward the muscle.
4. Pinch the meat of the muscle for a minute or so. (not the depression between the trapezius and the collar bone)
5. While you’re holding the pressure, take slow, deep breathes.
6. Try to relax into the pressure more, with each consecutive breath.
7. Move along this line between the shoulder and neck, while being aware or your breathe and relaxation.
8. Change to the other shoulder and repeat steps 1 through 7.

Upper Trapezius 3

1. Lie on the floor face up.
2. Put both hands behind your neck, one on top of the other.
3. Hold a tennis ball in the palm of the top hand so that it’s touching the muscles next to the spine.
4. Roll your head toward the ball to apply pressure.
5. While you’re holding the pressure, take slow, deep breathes.
6. Try to relax into the pressure more, with each consecutive breath.
7. After a minute or so, roll your head slightly away from the ball and move the ball a half inch or so toward your skull.  (Do not lift your head to move the ball, since that will cause more stress to the muscles you are working.
8. Move along this line between the base of the neck and skull, while being aware or your breathe and relaxation.
9. Change to the other side of your neck and repeat steps 1 through 8.

If these exercises don’t relieve your headache, the source of your pain could be lower on the trapezius.  Please consult the section below entitled Stiff Neck/Headaches/Upper Back Pain/Mid-Back Pain.