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5 steps to get rid of tension headaches



Nothing ruins a good day like a pounding headache.

Unfortunately, this phenomenon is quite common. Almost everyone has a headache at some point in their lives, and according to the World Health Organization (WHO), nearly every [1,995,9005] 1 in 20 adults have a headache almost daily .

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But what exactly is a headache? Loosely defined, a headache is any kind of pain in the head, but it can also cause pain on the face or neck. There are more than 300 types of headache if you want to get specific values ​​in intensity, location, duration, and origin.

Tension Headache

Tension Headache The most common type of headache is the most likely one you will experience next. The condition may feel like a dull pressure or a hammering sensation in or around the skull and is caused by muscle tension, tiredness, stress or all that.

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Although tension-type headaches have a number of potential causes, they are often aggravated by a bad posture. Correct your posture and you have a better chance of warding off your headache.

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There are many muscles in the head and neck during the day Contribute to correct alignment and head position: When this alignment is off and the deep muscles in the neck and stabilize The shoulders are weak, you may see a forward head position and a rounded shoulder posture – both contributing to unidirectional length tension Ships in these muscles.

Accidental contracting or tightening of the muscles in the shoulders or neck can cause sic These muscles contract and fatigue, contributing to trigger points and muscle tension. By lengthening, strengthening and loosening the soft tissue, you can improve the alignment and reduce the strain on these muscles.

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Instead of tackling Advil and shutting down the next time a headache occurs, be proactive and fight off your headaches with these 5 stretches. Some of these rely on a foam roller – if you need one you should try this option at TriggerPoint.

The Tension Cutting Stretches

Upper Trapezius

30 seconds per page

For the most part, the upper case (UTs) comes from the top of the shoulder blades and part of the collarbone and is attached to the Skull base attached. You have one on each side of your neck (right and left). The function of the muscle is to rotate and stabilize the scapula, while stretching the neck.

Due to the widespread use of computers and phones by most people, the UTs can be very tense and cause tension in the muscle and at the attachment points. Combat this tension by stretching these muscles by placing one ear on the same shoulder and applying gentle pressure with the same hand.

Hold for up to 30 seconds. Repeat on the other side. Make sure your eyes are pointing forward.

Levator scapulae stretch

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30 seconds on each side

The levator scapula reaches from the inner upper edge of the scapulae to the top of the cervical spine. The purpose of the muscle is to turn the scapula down.

Due to the attachment points of the levator scapulae, this muscle can also contribute to stiffness and limitations in the mobility of the neck and shoulder as well as pain and pain and tension in the neck and shoulders.

To extend and stretch this muscle, tilt the head slightly forward and downward at a 45-degree angle as if you were trying to sniff your own armpit.

Hold for up to 30 seconds with slight overpressure. Repeat on the other side.

Pec stretch

30 seconds

The M. pectoralis major and pectoralis minor can make a major contribution to forward rounded shoulders and weak shoulder and neck muscles. Tight pectoral muscles tilt the scapulae forward to a position that limits the optimal functioning of the shoulder and puts strain on the muscles of the neck and back.

To stretch the pectoral muscles, place your arms outward on a foam roller as if you were making the letter "T". Hold for 30 seconds and breathe in the tight spots. Then bring your elbows down and bend your arms at the elbow to form a "W" with your arms. Hold this position without putting your hands on the ground. Let gravity open your chest.

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Stretching the Thorax

Spending so much time of the day forward, we bend our neck and shoulders into a forward-facing C-shape as we stare at computers and phones. This stretching of the rib cage is a great way to unfold and reverse the tensions that form when we are positioned too long in one direction.

Using a foam roller positioned perpendicular to the fuselage, bend the upper back over the foam roller while supporting your head with your hands.

Suboccipital Stretch and Release .

One of the common sites of muscle tension that causes headaches is the suboccipital muscle, which attaches to the skull base. These muscles contribute to the stabilization and movement of the head and can become very tense and soft if the head is not optimally aligned over the neck.

By palpating or touching these muscles with light pressure, you can promote blood circulation and help loosen the tissue that may be causing tension in the head. Try to hit the chin to stretch these muscles, or put a foam roller on the neck and roll gently over this area to release itself.


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