Headaches can spring up out of nowhere and cause you pain and stress when you least expect it. With so many things that can contribute to or cause headaches, it can be useful to know some effective stretches and exercises you can do to get headache relief fast until you can get further treatment with a physical therapist. Take a look at some of these stretches and exercises which can help you find headache relief fast!
Before beginning any kind of stretching or exercise program, you should consult with a qualified healthcare professional or licensed physical therapist who can work with you to properly evaluate and treat the underlying issues that are causing your headaches and educate you on the proper way to perform these exercises and stretches. If you experience any heightened level of pain or discomfort when performing these stretches or exercises, you should stop immediately and consult with a healthcare professional.
Exercising might seem like the last thing you want to do when you’re dealing with a headache but research has shown that engaging in different types of cardiovascular exercise can provide some temporary relief to headaches. When you frequently exercise throughout the week, your body has the opportunity to release endorphins that will help you alleviate some pain and improve your mood.
The recent study asked participants to exercise for 40 minutes three times a week and the American Heart Association recommends that you exercise for at least 150 minutes per week. There are plenty of different types of cardiovascular activities you can do to get your weekly exercise in and alleviate headache pain. For those extra stressful weeks that cause you a headache or keep you up at night, exercise has proven to help alleviate some of that built-up tension that can cause headaches.
One of the leading contributors to headaches is the stress and tension in your muscles. Aside from exercise, stretches can also be a great way to alleviate built-up tension that could be causing your headaches to pop up. The shoulder roll can be a great stretch to help alleviate some of that tension in your upper back, shoulders, and neck. To begin this stretch, you want to stand straight up with your hands at your side and facing forward.
From there, you want to roll your shoulders forward in a circular motion at a controlled pace. Complete ten repetitions and rest for 30 seconds to a minute. Then repeat the same exercise but roll your shoulders backward for ten repetitions. Repeat this exercise and stretch several times to alleviate stress and tension.
To perform this stretch, you want to be standing straight up and facing forward with your hands at your side. From the starting position, gently lower your chin towards your chest and look at the ground. While keeping your head down and looking at the ground, begin breathing slowly in and out through your nose. As you inhale each breath, take a deep breath and then slowly exhale. Repeat this breathing exercise for several deep breaths and then return to the starting position by slowly raising your head until you are looking forward once again.
This stretch and breathing exercise is a great way to alleviate some of that tension that could be causing pain around your upper spine, back, and subsequent headaches.
Yoga is one of the most popular disciplines and helps individuals improve their posture, coordination, and balance with controlled movements and stretches. It can also be a really helpful tool and outlet to alleviate some of the tension, tight muscles, and stress that can cause headaches. Yoga can also be a great way to get in some exercise as there are plenty of low-impact exercises and stretches that help to create functional strength and flexibility.
The great thing about yoga is that it can be done at home or in a group setting where you can receive guidance on how to perform certain moves and keep yourself accountable by attending classes with others. Yoga and the combined efforts of stretches and deep breathing techniques can help to alleviate your headaches one day at a time.
Another effective method to alleviate your headache pain is to do forward-facing head rolls. To begin this stretch, stand straight up with your head facing forward. Gently tilt your head to one side so your ear is angled toward your shoulder. Slowly begin to roll your head forward to look at the ground and to the opposite shoulder so your ear is now tilted towards that shoulder. Once you’ve reached the opposite side from the one you started on, gently roll your head forward and backward to the starting shoulder.
Repeat this exercise several times and then gently raise your head up while facing forward as you were when you began the exercise.
The shoulder squeeze, or scapular squeeze, is when you squeeze the back of your shoulder blades as if you were trying to hold a piece of paper between your shoulder blades. This is a great exercise for stretching out and strengthening some of those upper back and shoulder muscles which can help to alleviate some of the strain and tension placed on your neck which can cause headaches.
To begin this exercise, you want to be seated or standing straight up with good posture and have your arms resting at your sides. Relax your shoulders and then slowly begin to squeeze your shoulder blades and back. Hold that squeeze for a few seconds and then return to the starting position. Repeat this exercise several times.
To begin this stretch, you want to be seated or standing and facing forward. Once you’re in the starting position, look to one side as if you were looking to see something behind you and holding the position for a few seconds. Then slowly return to the starting position where you were facing forward and do the same motion for the opposite side. Repeat this exercise several times.
Manual therapy can be an effective treatment option for individuals who experience headaches on a regular basis. Each one of our licensed physical therapists at Results Physiotherapy is trained in evaluating and addressing the underlying issues that can cause your headaches. Don’t let headaches slow you down and keep you from doing all the things you love!
Schedule an appointment today to work with a licensed physical therapist for headache relief!
