Do you have headaches and you don’t have an analgesic such as paracetamol or ibuprofen close by? No problem as there are some exercise moves that can help relieve the pain.
A lot of headaches are caused by muscles in the neck area. If you work at a desk every day and don’t have perfect posture, you may be used to having them and instead of relying on pain medications, try some headache-relieving stretches that target these muscles.
You may want to try experimenting to know which stretches and exercise moves work best for you. You can use them to prevent headaches or even to stop one in its tracks.
Hold each stretch for a few seconds and perform them gently. If you have neck or upper back problems, you may need to talk to your health care provider before attempting such exercises.
The chin tilt
This exercise move is a little complicated, and you may want to be more careful to avoid hurting yourself. Tilt your head to the right so that your ear is toward your shoulder. Jut your chin slightly forward.
Tilt your head forward and down a little, keeping your chin out a bit. Use your right hand to gently push your head forward and deepen the stretch. Hold for 30 seconds. Do the same thing again on the left side.
Sit in a chair. Twist your torso to the right. Put your right hand on the back of the chair with your upper arm extended about 90 degrees from your torso and your elbow pointed behind you. Stretch. Repeat same move on the left side.
The backward shoulder roll
Roll your shoulders backward. Squeeze your shoulder blades together as you roll.
The forward head roll
Tilt your head sideways so your left ear is tilted down toward your left shoulder. Roll your head forward, to the right, until you’re looking at the floor. Continue rolling your head to the right until your right ear is tilted above your right shoulder. Now reverse: Roll your head forward to the left.
The wingtips stretch
Extend your arms straight out like you’re pretending to be a plane. Bend your elbows and touch your ears with your fingers. Now you look like a bird. Squeeze your shoulder blades together as if you were getting ready to take off hold the position for a minute or two and rest.
The “look behind you!” stretch
Turn your head to the right to look over your shoulder. Bring your chin down toward your shoulder. Hold for 60 seconds. Repeat on the left.