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Stress headache: 5 stretching exercises to eliminate it

by | Mar 17, 2021 | Stress | 0 comments

  1. What’s a stress headache?
  2. The benefits of stretching the neck
  3. Specific exercises

The headache may be of various kinds and may be caused by various factors. Still, regardless of that, the level of the malaise sometimes gets so high that it feels like the head is locked in a tight grip.

Even if one doesn’t always think about it, the causes of the shooting pain in the temples may include stress and eliminating or at least relieve it. An easy way to practice can be to stretch your neck.

What’s a stress headache?

Last year, the global pandemic of Covid-19, coupled with daily worries about work, family, and precarious financial and living conditions. It has certainly exacerbated people’s overall nervousness, leading many of them to develop stress-related headaches.

Doctors and scholars call the headache the most common type.

This headache can occur at night as well and can be the tell-tale of other ailments.

There are also vibrant electronic bracelets to keep stress at bay.

Another option might be to follow a biofeedback process.

How it happens

When you’re stressed, the neck, facial, scalp, jaw, shoulders, and thorax muscles tend to contract more than they would usually when you were rested. These muscle contractions can cause pain and an extreme annoyance like a narrow band pressing on your head, almost always insistently at the temple level.

Smart working can make it worse.

In addition to stress, smart working can also significantly impact the onset and development of this disorder.

Sometimes, working from home tends to take an unfair posture, weighing on your neck and shoulders.

The lack of sleep disrupted daily rhythms, and unhealthy eating habits can finally make a decisive impact.

The benefits of stretching the neck

It can sometimes take five minutes of targeted stretching to reduce tension and relieve the stress responsible for headaches.

Through simple but specific stretches of stretch, these muscles can temporarily increase their range of movement, increasing the blood flow and consequently diminishing their rigidity. This leads to a decrease in tension and consequently of pain.

Although stretching is not a magic or permanent cure for chronic headaches or headaches, migraines can, in combination with other treatments, help reduce stress.

Here are some exercises to run sequentially and with constancy.

To make them even more effective, they can be accompanied by some meditative, yoga, relaxation, or yoga of laughter and Eye Yoga.

The hot water or ice exchange, as appropriate, could also be helpful to combat muscle tension.

The 7 coping techniques can also be used to improve the situation during difficult times.

Stretching also increases body flexibility and, in its passive variant, can be very useful also for combating cardiovascular disease. 

According to a Canadian study, stretching would also combat hypertension. 

Don’t stretch before starting a fitness session. Moreover, it can be a serious mistake and lead to several problems. 

There’s also a stretching that you can do comfortably in bed.

Specific exercises

Chin Tuck

  • Put the finger on the chin and gently push it back without flicking or bending the neck down.
  • Maintain this position from 3 to 5 seconds.
  • Repeat 5 to 10 times.

This movement aims to momentarily create a double chin that helps to engage the flexors of the neck and improve the posture of the head. Especially when you watch a computer screen for extended periods.

Neck extensions with towel

  • Place a small towel under the base of the head, holding the ends with the two hands.
  • Gently pull the towel forward, exercising the same force with both hands.
  • Starting from this position, extend your neck by looking up.
  • Maintain the position for 3-5 seconds.
  • Return to the starting position.
  • Repeat 5 to 10 times.

Lateral neck extension

  • Place your left hand behind your back.
  • Put your right hand behind your head and grab the ear of the opposite side.
  • Gradually pull the ear towards the shoulder without rotating the neck.
  • Maintain the position for 20-30 seconds.
  • Repeat 2 or 3 times before repeating the same sequence on the opposite side.

Extend the shoulder pole

  • Put your left hand behind your back.
  • Put your right hand behind your head and grab the ear of the opposite side.
  • Gently push your head down to get your nose as close as possible to your armpit.
  • You should feel your neck extending to the opposite side. Maintain the position for 20-30 seconds.
  • Repeat 2 or 3 times before performing the same steps on the opposite side.

Door ironing

  • When standing near an open door, lift an arm until it is formed at 90 degrees above the shoulder and place the palm of the hand on the door’s cabinet.
  • Keep this position and pass through the door with a leg.
  • Bend the chest forward to further increase the elongation.
  • Maintain the position for 20-30 seconds and repeat 2 or 3 times.
  • Make the same moves on the other side.

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