A terrible headache. Let's face it: we are all victims of this pain. Although there are different types of headaches, let's focus on those that occur in the muscles and joints of the upper neck. This part of the body can become too tight, putting pressure on the nerves and tissues at the top of the spine. Help! Gentle stretching helps relieve tension headaches. If you often have headaches, try this simple routine in the morning and before you go to bed. If you have a headache or increased stress, do it during the day. This is a good way to relieve tension and make your day happy.
Credit: Carlos moscat / Livestrong. Com Advertisements stretch for two minutes at a time. Rest as needed, especially when you have a headache. You can do this every day - whether you have a headache or not - to help stop the headache before it starts. It can also be used on flights (if you carry a mini foam roller) or when you find yourself sitting at your desk for a long time. related : meet women who are changing their health status foam rolling on the back is the ideal way to start any stretching action. It promotes blood flow to the area, warms the muscles and relieves the build-up tension. But pay attention to your neck. If you feel pain, cross your fingers and support your head with your hands to increase support. Methods: lie on your back, put your feet on the ground, and bend your knees. Place the foam roller in your middle back to the upper back. Put your arms in front of you and lift your hips off the floor. Roll up and down for 60 seconds. Then hold yourself in your arms and roll for another 60 seconds. related: how to use foam roller to reduce muscle soreness on the lower back. Once you feel the relaxation of the upper back and neck, the natural process is to lower it. The pressure of your weight will force your muscles to relax. But if the rolling is too painful, you can also simply relax on the roller. How to do it: put the foam roller under the lower back, put your feet on the floor and bend your knees. Your shoulders and head should be off the ground. Cross your arms and raise your hips. Once your gluteus maximus is off the ground, you feel a tense area and you are in the right position. Roll up and down both sides of the spine. related: bubble rolling matters needing attention. Stretch the on the head and neck slowly, so you can relax. If you already have a headache, you will find this kind of relaxation and pleasure. Be gentle with yourself. Don't hold your head. Stress should be the weight of your hand. Method: sit down with your right hand next to you, palm down. Extend your left hand over your head, across your ears, and gently extend your head and neck to the left. Relax your chin and breathe rhythmically for a deeper stretch. Close your eyes. Stretch for 60 seconds, take a break, then switch sides. Advertisements related: here's how texting affects your neck and spine - and how to fix it! Credit: Carlos moscat / Livestrong. Com although you may not think that the shoulder will directly affect your headache, they are connected to tense muscles. Remember: stretching and releasing components is essential to get the maximum benefit from this stretch. Method: put the right arm straight in front of the body. Put your left hand around your right elbow. Pull your right arm through the front of your body until you feel a stretch in your shoulders. Keep the arms straight, press the left hand into the upper part of the right arm, count to 5, and then relax. Continue for 60 seconds, then switch arms. correlation: how to reduce back pain in 11 simple actions integral: Carlos moscat / Livestrong. Com further moves the body down, releasing some tension from the ribs, back and side muscles. This stretch provides an opportunity to open the ribs by stretching the intercostal muscles (the muscles between the ribs). It can relieve any tension caused by clenching fist or sitting on the desk or airplane for a long time. Method: stand straight, hold one hand over the head, palm inward. Reach up to the opposite side. Keep your arms straight. Your left arm can hang on your left. Hold for 10 seconds and release. Continue for 60 seconds before switching weapons. Credit: Carlos moscat / Livestrong. Com related: 8 surprising things give you a surprise Che Advertisements how to do this action
1. Foam rolling
2. Foam plastics roll
4. Shoulder and upper back extension
5. Side stretching
What do you think? Do you often have headaches? Have you found out why? Do you sit in front of the computer for hours in a row on a workday? Have you ever had a rest? Do you think you will now? Try this stretch next time you have a headache (or as a precaution) and let us know what you think in the comments below!
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