Tension Headaches are the most common of all headaches and can be built from poor posture or a stressful day at work. This type of headache can be felt as mild to moderate pain in the form of a tight band around the head. Stretching of the neck and shoulder regions are fantastic ways to relieve the symptoms of a tension headache. All stretches should be held for at least 15-30 seconds and completed 2-3 times per stretching session.
Levator Scapulae Stretch
Sit on a bench or chair with your feet flat on the floor. Reach behind and grab the object you are sitting on. With the opposite hand place on the back of your head and gently pull towards that armpit. You should feel the stretch through the back of the neck and down to the top of the shoulder. This should help to decrease any unwanted neck tension.
Upper Trapezius Stretch
Be seated and place one hand behind your back and with the opposite hand apply very light pressure on the side of your head gently pulling it towards your shoulder. You will feel this stretch radiating all the way down your shoulders, and maybe even down further to your fingertips. This stretch is great for relieving stress around the base of the skull and also the side of the neck.
Pectoralis / Chest Stretch
Finally, extend your arm out 90 degrees from your body, placing your arm or hand on a door frame and lean forward very gently. You should feel a stretch through the chest area. This stretch is great because it will bring the shoulders back to a neutral position and will take pressure off the neck muscles.
How can we help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!