Tension headaches are very common, and they can really shut you down. Stress is the number one cause of tension headaches. With some simple stretches and exercises, you can relax the muscles that are causing the pain.
To start off, you want to loosen up your neck muscles with some active range of motion (ROM). Turn your head from side to side or rotate it. Just turn until you feel some tension, and then turn back the other way. Then side bend your head where you are trying to touch your ear to your shoulder. You are not bringing your shoulder up to your ear, but you are bringing your ear down. Then bring your head up and down like you are looking at the ceiling and then looking at the floor. Do each of these about 5-10 times holding 3-5 seconds. If you are not feeling much of a stretch, then you can add some pressure with your hand. Hold these a little longer for about 10-15 seconds each.
Then you are going to do isometric exercises in each direction. Basically this is when you activate the muscle, but you are not moving it. You can do this by gently pressing into your hand in each direction. Hold each one of these for 3-5 seconds.
Now you can do shoulder shrugs where you are bringing your shoulders upwards towards the ceiling. Do about 10-15. Then you can do shoulder circles; 10 one way, and then reverse it. Next do some shoulder squeezes where you are squeezing your shoulder blades together. Imagine someone has their hand on your spine and you are trying to squeeze their hand with your shoulder blades. Hold 3-5 seconds and do about 10.
The last exercise is a chin tuck. This can be done lying down. Roll up a towel and place it in the curve of your neck for support and for a target. You want to tuck in your chin towards the ground. So it’s not tucking it towards your chest, but actually trying to push it downwards where your neck muscles push into the towel. Do that about 10 times.
Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.
When should I stretch, and what kind of stretch should I use? Dynamic or Static? This video explores how pre and post workout stretching can help prevent injuries, and the importance of knowing when to do each version of stretching.
This real-time isometrics routine for the upper body features easy exercises that can help strengthen the upper body & relieve pain. It can also help decrease tightness and improve overall flexibility.
Tinnitus is a ringing in your ears. For some people, this simple technique may stop tinnitus immediately giving you instant relief. Tinnitus can also be another noise like buzzing, roaring, hissing, etc.
Finding a comfortable position to sleep at night can be challenging for some people. People who sleep on their sides and suffer from back, hip, and/or shoulder pain may find these tips helpful to get a better night’s sleep.
Benign Paroxysmal Positional Vertigo, better known as BPPV, can literally stop you in your tracks. Make sure you are properly diagnosed with BPPV before trying these because vertigo symptoms can be an indication of something more serious.
If you're a truck driver or a delivery driver, sitting all day can put a lot of stress on your body, especially your back, bottom, legs, and hips. These stretches and exercises are a great way to help keep your body moving for all kinds of drivers and anyone who sits a lot throughout the day.
Muscle Scraping can help promote tissue healing, improve motion, and help reduce pain. This form of scraping therapy evolved from the traditional Chinese medicine healing technique known as Gua sha.
There is some new research that shows certain isometric exercises (contracting muscles without movement) can help prevent and treat high blood pressure, or hypertension. Here are some examples.
Tension headaches are very common, and they can really shut you down. Stress is the number one cause of tension headaches. With some simple stretches and exercises, you can relax the muscles that are causing the pain.
