Headaches and Neck Pain
Have you ever experienced headaches before? Do you live with weekly or even daily headaches that just never go away? At Aden Chiropractic on Bainbridge Island, Dr. Jeremiah Aden has many years of experience with helping people break free of the constant pain of headaches and neck pain.
Headaches and neck pain are common complaints that can be caused by a variety of factors, including poor posture, muscle tension, and stress. Stretching and strengthening exercises can help alleviate these symptoms and improve overall body function.
Stretching for Headaches and Neck Pain
Neck Rolls: Sit or stand tall with your shoulders back and down. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then slowly roll your head forward and down to the opposite side. Repeat for a few rounds.
Shoulder Shrugs: Stand tall with your shoulders relaxed. Slowly raise your shoulders up towards your ears, then release. Repeat for a few rounds.
Upper Trapezius Stretch: Sit or stand tall with your shoulders back and down. Place your left hand on the right side of your head, and gently pull your head towards your left shoulder. Hold for a few seconds, then release. Repeat on the other side.
Chest Stretch: Stand in an open door frame or corner with your arms out to the side at shoulder level, with your forearms and hands resting on the wall or door frame. Step forward and lean your chest forward, feeling a stretch in the chest and front of the shoulders.
Child's Pose: Start on hands and knees, sit back onto your heels and reach your arms forward so your forehead can rest on the floor, relaxing the neck and upper back.
Strengthening for Headaches and Neck Pain
Shoulder Blade Squeezes: Sit or stand tall with your shoulders back and down. Slowly squeeze your shoulder blades together, holding for a few seconds. Release and repeat.
Chin Tucks: Sitting or standing tall, gently tuck your chin in as if trying to touch the back of your neck with your chin. Hold for a few seconds and release. Repeat
Upper Trapezius Strengthening: Stand tall with your shoulders back and down. Place your hand behind your head, and gently press your head back into your hand. Hold for a few seconds, then release. Repeat on the other side
Planks: Start on your hands and toes. Keep your shoulders directly over your wrists and your body in a straight line. Hold for 30 seconds
Neck Extension: Begin by lying on your stomach with your arms at your side. Slowly lift your head and shoulders off the ground and hold for a few seconds. Release and repeat.
Additionally, if you're feeling discomfort during any exercise, stop and rest, it might be a sign of overdoing it. Also, maintain good posture during the day, and try to avoid prolonged periods of sitting or standing in one position, which can contribute to muscle tension and headaches. Incorporating regular stretching and strengthening exercises into your routine can help alleviate the symptoms of headaches and neck pain and improve your overall body function.
It's important to note that before starting any exercise program, it is important to consult a healthcare professional such as a chiropractor to help determine the cause of your headaches and neck pain and to develop an appropriate exercise plan that fits your individual needs.
Dr. Jeremiah Aden at Aden Chiropractic creates unique individualized plans for each patient. He is a leader in musculoskeletal knowledge and research on Bainbridge Island and in the Kitsap county region.