- Upper trapezium stretch: Place your hand above your eye and on your temple. Gently pull your head toward the shoulder of the hand your using until you feel a mild stretch. Hold for 30 seconds. Do 3 sets.
- Levator scapulae stretch: Place your hand on the back of your head and gently pull your chin to your chest. Slowly rotate your head until you're looking at your opposite pocket.
A Answers (3)
Keith Chittenden - NASM Elite Trainer, NASM Elite Trainer, Fitness, answeredTension headaches can be caused tight muscles that attach into the occiput. Some muscles that are involved are the upper trapezium, levator scapulae, and deep cervical erector muscles. The best way to relieve the pressure of a tension headache is to stretch your upper traps and levator scapulae.
Alisa Adams , NASM Elite Trainer, Fitness, answered
You are not alone Do you have a stressful job? How is your posture during the day? Do you have a job that requires alot of sitting? Do you take time during the day to get up and move around and stretch? These are some questions you might want to think about that may be adding to your tension headaches. Another option is trying to get involved in yoga. It is a very good way to relax, stretch and just get away for a moment. Here are a few stretches you can do throughout the day:
- At the first sign of tension in the shoulder or neck area: Raise your shoulders toward your ears until you feel slight tension in the neck and shoulders. Hold for three to five seconds, then relax your shoulders. Repeat three times.
- When shoulders and upper back are tense: With fingers interlaced behind your head, keep elbows out to the sides, your upper body in an aligned position. Pull shoulder blades together to create tension through the upper back, chest and shoulder blades. Hold for 10 seconds.
- For your arms and shoulders: Interlace fingers above your head. With palms facing upward, push your arms slightly up and back. Hold for 15 seconds. Don’t hold your breath. Repeat three times.
While you are standing:
- For the lower back and hips: Put your hands on your hips, feet pointed straight ahead, knees bent. Rotate hips to the right and look over your right shoulder. Hold stretch for 10 seconds. Stretch each side twice. Be relaxed and breathe easily.
- After sitting for an extended period: Stand with knees slightly bent. Place palms on your lower back just above hips, fingers pointed downward. Gently push your palms forward to stretch the lower back. Hold at a comfortable pressure for 12 seconds. Repeat twice.
- For the upper part of your legs: Start with your feet pointed straight ahead and a little more than shoulder-width apart. Bend right knee slightly but keep your weight on your left leg. Move left hip downward toward right knee to stretch the left inner thigh. Hold 15 seconds. Repeat for right thigh.
Joel Harper - Elite Trainer, Fitness, answeredHave you had enough water today?? 85-percent of all headaches are from dehydration—otherwise you need to stretch. Most likely your back is tight and pulling all the way up, tightening your neck and in turn you have a headache. I see private clients lose their headaches in minutes by stretching out. Put your feet together, walk your hands down your legs to where it feels comfortable and hang down. Really relaxing your neck. Hold for 20 seconds, then walk your hands to the left hold for 20 and repeat to the right and back to center. Drop down and do the same on the ground with your legs out in front of you. Really relax your neck. When was the last time you treated yourself to a massage?