#110 Neck extensions

Simple neck traction relieves pressure between the vertebras of the neck, gently stretches muscles and reduces headaches. This exercise has greatly helped my whiplash pain and migraines and it only takes 20-30 seconds. You don't need any traction device or fancy treatment facilities, it's as simple as taking hold of your head by the jawline and gently lifting to stretch and extend the neck. You can do it while lying down, sitting or standing. Don't twist or turn, just gently lift.

This video shows how you can use a towel or soft strap to do neck extensions at home:

#88 Scalp massage

Because a great deal of the human nervous system is located in the head, it's not so strange that your head feels the effects of stress, tension and strain. Just like a massage for your aching muscles, a scalp massage increases circulation, aids relaxation and is the perfect way to ease away the tensions of the day.

Instructions (from ehow)

1. Step 1
   Tap gently from the base of the neck up to the hairline and back with your fingers, as if tapping on a desk. Repeat this step at least three times.
   
   
2. Step 2
   Apply gentle pressure and move the pads of your fingers in a circular motion at the base of the neck, slowly moving up towards the hairline.
   
   
3. Step 3
   Quicken the pace of the circular motions and increase the pressure slightly as you move from the base of the neck up to the hairline and back again.
   
   
4. Step 4
   Open your hands and widen the pattern of the circular motions to move up the middle of the head to the front hairline and down the sides of each ear.
   
   
5. Step 5
   Rake your fingers through the hair, gently scratching the scalp with your nails, starting at the base of the neck and working towards the hairline and back.
   
   
6. Step 6
   Wrap a moist, warm towel around your head and relax.
   

#81 Unclench your jaw

This is a tip especially concerning whiplash pain, migraines and headaches. I learnt it from my amazing chiropractor Kyrre, who unfortunately passed away too soon.

If you have suffered even a very slight whiplash injury, more often than not the neck extensors become over-stretched and as a result your neck will become slightly unstable. To compensate for that you may unconsciously begin to tighten your jaw muscles in order to stabilize the injury. Going months and years with clenched jaws leads to all other kinds of problems, most notably tension headaches and neck pain. This is what in many cases exacerbates pain in whiplash injuries that are too small to be detected.

By working to unclench and relax the jaw muscles, and then gradually training the small support muscles in the neck that are supposed to hold the weight and stabilize your neck, you will remove a common source of pain, and relieve yourself of many headaches, quite literally!