Ever notice that when you get a headache, you also get neck and upper shoulder pain?  The area of the shoulder that people often grab and massage when they are in pain is called the “shawl area” because it is where a shawl would rest.

This achey “shawl” muscle is the trapezius – one of the largest muscles in the body.  It  starts at the base of the skull, widens until it covers the shoulders and then narrows down to a point in the middle of the back.

When we are feeling stress from pain or anxiety, the upper portion of the trapezius is held contracted or tight.  This part of the muscle pulls on the base of the skull and across our “shawl area” causing headache and pain.

What most people don’t know is that different areas of the trapezius muscle can contract independently in different directions.  When we shrug our shoulders from pain/stress, it weakens and inhibits the lower portion of the muscle.  But if we make the lower portion of the muscle contract, it “turns off” (inhibits) the upper part of the muscle that is pulling on our head and causing a headache.

How do we activate the lower portion of the trapezius?  Sit or stand tall and pull your shoulder blades down and back and hold them for a count of 5.  Don’t strain.  If you repeat this exercise gently, but regularly, it helps to turn off the tension in the shoulders and neck and eases the pain.

If this or any exercise increases your symptoms, discontinue it.  At ABA Physical Therapy Associates we have been treating headache and cervical problems for 30 years. We know a variety of techniques that can help ease your pain.