What the experts say...
Have you been suffering from headaches lately? Unfortunately, they are pretty common -- especially if you have poor posture or are dealing with stress issues. The good news is that there are a couple of ways to relieve your headache without relying on taking medication.
Now, most headaches are a byproduct of tight muscles and joints around your neck and upper back. The solution is immediately obvious: stretching exercises. You don't need any fancy equipment to perform them, and they only take a couple of minutes of your time. You can do them as soon as you wake up or during your work breaks.
Here is a list of 5 simple stretching exercises that should help you relieve your headaches.
1. Chin Tuck Stretch
While standing up straight, start bending your head forward. Your goal is to slowly guide your chin toward your chest until you're looking at the floor. Hold this position for 10 seconds, then release. Repeat this exercise 10 times.
2. Lateral Flexion Stretch
With your left hand on your hip, use your right hand to hold your left ear. Then, start gently pulling your head to the right -- this should result in a stretch that can be felt on the left side of your neck. Hold this position for 30 seconds, then use your other hand to repeat the process. Do this 3 times with each hand.
3. Cervical Extensor Stretch
While your head is bent forward, turn your head approximately 20-30 degrees to the left. Then, place your right hand on the base of your skull, and gently tilt the head forward. You should feel a stretch underneath your fingers. Hold for no more than 10 seconds, then repeat this process by turning your head to the right and using your left hand to stretch the other side. Repeat the exercise 5 times with each hand.
4. Cervical Rotation
Turn your head to the left as far as you can, hold it there for 3 seconds, then repeat the same thing on the right side. Do this 10 times in a row. This simple (but effective) exercise helps your neck joints slide on top of each other.
5. Shoulder Rolls
Looking for a good way to finish off your stretching session? Simply roll your shoulders forward 5 times, then roll them backward 5 times. In addition to being a helpful exercise in its own right, this will loosen the muscles you've been using during your stretches.
If you're prone to headaches, make sure to perform these exercises each day to prevent them from coming back.