3 Stretches for Headache Relief

3 Stretches for Headache Relief


(cheerful music) – Hey everybody, it’s Dr. Blake from doctors’ Adolph and
Kalkstein Chiropractic. In this video, we’re
going to go over three stretches that we can do for headaches. If you guys are experiencing headaches, these are three stretches
that you can start to do right now to start to reduce some of your headache symptoms. Now headaches can be caused by a lot of different things. The headaches that we like
to treat in the office, and these stretches are good for, are cervicogenic headaches,
tension headaches, and sometimes migraines. The first stretch we’re going to look at is for your levator scap muscles. The levator scap muscle
starts on your neck, and runs down past your neck into the top of your shoulder blade here. So they can get a lot tight. Sometimes if you feel
like a trigger point here or here, or tension in the muscle, what that does is going
to pull on your neck, refer pain up in behind your eye, and give you headaches this way. So if you’re experiencing
headaches this way, this is a good stretch for you. What you’re going to do is, you can do this standing, or sitting, but what you’re going to do is, if I’m going to stretch this side, I’m going to take this hand,
I’m going to go behind my back, and then I’m going to take my head, and I’m going to go to the opposite side, drop my chin down to my chest, and then gently, my hand
goes on top of my head. I don’t want you to pull down, I just want the weight of your arm to hang down, and we’re going to stretch out that levator scap muscle. Arm behind the back, head to the opposite side, chin down, a gentle hold. This feels pretty good. You’re going to hold for 15 seconds. We’re going to do that
on the opposite side. So arm goes behind the back, as you can see its kind of, I’m not lifting real high, I’m just keeping it down low, this depresses my shoulder here, I’m going to turn my head
to the opposite side, about 45 to 50 degrees, drop my chin to my chest, don’t pull, just let the weight of your arm hang, and hold. 15 seconds, three per
side, that’s a great way to stretch out those levator scap muscles. The next stretch you can do to help reduce headache symptoms, or headache tension is
going to be a peck stretch. Often times when we evaluate people, and they have headaches from the neck, or from tension in the muscles, they’ve got what we call
head forward posture. When they look like this, right? I’ve got a little bit of kyphosis in here, I’m going to exaggerate it for you. Here’s me sitting up nice
and tall as I can get, head forward posture,
where they’re slouching a little bit, their head’s coming forward on the their center of gravity. What happens is your pecks get tight, keep you pulling like this. So if we can loosen our chest up, and loosen our pecks up a little bit, we can stand up a little bit taller, and be a little bit taller. We’re going to use a door jamb for this. Actually sneak in there, so you can see me from the other side. What we’re going to do is, elbow on either side here, one foot in front of the other, nice neutral spine. I’m going to lean in, and hold for 15 seconds. I’m getting a nice stretch
right through here. My arms are at 90 degrees here. After 15 seconds, I’m going to release, and I’m going to bring my elbows up a little bit higher, so
I can be right at 90, and above 90, and bring my stretch in. When I stretch in, I don’t want my head to jet forward like this, I want to keep a nice neutral spine,
and hold that right there for 15 seconds. We go lower and we go
higher ’cause there’s different fibers of the pecks, and we can stretch out different ones. Just adding those two right now help us get away from this, and help release the tension
in that levator scap muscle. We got one more exercise, we’re going to come out on
the exercise floor for you, one more stretch. I really like this next
exercise, it’s really important, especially when we see people who have headaches due to car accidents, or headaches due to bad posture. When we look at the cervical spine, it should be a nice C
shape that goes this way. Often times when we see a straightening of the cervical spine, where
it’s straight up and down, we see that loss of curve, we see headaches associated with that. One of the ways we can do to help increase that curve, or
take pressure off our spine, is this next stretch. All you’re going to
need is a towel at home. What we do is we take a towel, and we’re going to roll it up. You want enough volume in the towel that when I lay my head back across it, I can slide a pencil between my head and the floor. We’ll show you this as I lay down here. My neck is going to go right over this. My head’s going to be up here. So my head is on the ground, so I’m going to just roll it up just a little bit more. You guys can see here, I can take my pen, slide it through my head here, and my head’s not hitting the ground. I’m going to stay here
for 10 minutes to start. What this is doing, is it’s stretching this anterior longitudinal ligament, and your posterior longitudinal ligament. They’re the ligaments that run down the front and the back of your spine. It stretches those out, and it helps to reshape that
natural curve of your neck. So it puts that natural C
shape back in your neck. This is really, really, helpful for people who have a
lot tension headaches, or cervicogenic headaches where it starts at the base of your skull, and it goes up like this, or you feel it pulling across the top part of your head up here. As we stretch out that spine, and decrease some of
that tension on there, it really starts to feel good on those types of headaches. With that exercise, start at 10 minutes, if you can work your way up 10 minutes for a week, and then add
two minutes every week until you’re up to about 20
minutes at a time doing that, spending that much time in that position, where your head is draped over the towel, you don’t want your
head touching the floor, it really starts to stretch
out those ligaments, and we see some lasting
results when we’re treating those types of headaches,
where you get tension back up through here, and it pulls here, it starts to get back here,
and even pulls up through here. If you guys have any
questions about headaches, leave a comment to this video. As a bonus, think of a good
giveaway that we could do when we reach 50,000 subscribers. As we get to 50,000 subscribers, we’ll give something away. Let me hear what your
ideas are in the comments. I’ll see you guys in our next video. (cheerful music)

26 comments on “3 Stretches for Headache Relief

  1. Nathan Heath Post author

    Idea(s) for the give-away.
    Free consultation/first treatment with you?
    One of those A & K Chiropractic polo shirts 😉

    Reply
  2. Chris scholz Post author

    nice video thx 4 that ! Maybe a Formrole(Blackrole) would fit into the theme of your channel or something like that

    Reply
  3. Main Course Encouragement Post author

    Thank you so much. I recently had tension migraines that numbed me on one side of my body(left) one night and I was a caregiver for 1 year for my mother, a stroke victim. I've had tons of stress on me. I've had a full physical and everything is fine except for the hemiplegic migraine. I'm so thankful for these stretches because I can't afford massage therapy, a chiropractor and neurologist right now. Are these stretches enough? What's your advice for caregiver recovery from lifting, straining and stress? My tension and headaches concern me but I had to be there for my mom.

    Reply
  4. kkizzer13 Post author

    What is your opinion on what the best pillow/type of pillow for keeping everything aligned and supported? Especially for someone who sleeps all ways, on their back, side, and stomach? Love your videos!

    Reply
  5. T-RoY Post author

    I've had a headache everyday for over a week. Starts at the back of the head down towards the neck and aching eyes. Along with left trap soreness/tightness.

    Reply
  6. Adsta Muse Post author

    Thank you so much Sir! I get frequent headaches and migraines so this video is of great use to me. I'd be very happy to see more videos on headache reliefs. Also, a good giveaway could be something like a personal massage tool. Thanks!

    Reply

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