Exercises : 3 movements against the headache

Apart from any pathology, eye, neurological or circulatory disorders, headache can be a sign of muscle tension in the neck, trapezius, shoulders and back. To relieve pain and fight headache, discover 3 simple and effective exercises to practice daily.


Pourquoi faire des mouvements contre le mal de tête

The number one goal is to release muscle tension. To do this, practice gentle, regular movements that engage the entire shoulder girdle (muscles and joints included) and stretch the affected muscle and tendon chains. 

In addition, slow, full, deep breathing synchronized with the movement should accompany each exercise. In this way, body and mind relax and reconnect in harmony. 


Des exercices en guise d'automassage

The exercises offered are gentle and can be practiced as self-massages. Feeling and inner listening are paramount. They are what guide your session and invite you to insist on this or that area. Furthermore, the more slowly movements are performed, the more dense and effective they will be and you, connected to the present moment. 


1. Rond d'épaule avant/ arrière

The exercises that gently mobilize the shoulders work on the trapezius. So, to relieve tension and muscle knots, you can start by warming up the shoulders by raising them as high as possible toward the ears and then lowering them, making sure to stay upright even if one shoulder is lower than the other (it's normal, we're all asymmetric) . Then, carry out " shoulder circles " towards the back then towards the front by taking care to increase the circle gradually. 

Take time to settle into the breath and feel the movement from within. 


2. Mobilisation de la tête dans toutes les directions

Sitting posture, looking into a computer screen are all positions that create tension in the neck. 

Several times a day, take time to stretch your neck by moving your head in all directions. 

With your eyes open or closed, at your convenience, lift your chin. Open your mouth if needed, then slowly lower your chin until you touch your sternum. Move back and forth in awareness several times. 

Next, swivel your head to the right and then to the left, scanning the horizon with your eyes. 

Finally, tilt the head alternately to each side, trying to make the shoulder touch the ear. Be careful to keep the body straight. 

The head movements should be done gradually, trying to go a little further with each pass and taking care to land your breath.  


3. Etirement du dos

A good back posture avoids headaches. In fact, the tensions created in the back by poor posture as well as poor back support have repercussions on the entire muscular and osteo-articular chain.

Tostretch the backand gain flexibility, the pinch pose in yoga is interesting. Simply sit with your legs stretched out in front of you and relax your torso forward. For more comfort, you can place a cushion under the knees. This is not a race to be flexible. Care for your body with kindness. Flexibility comes in relaxation, release and breathing. 


An alternative to this posture is possible. Simply bend forward with your legs straight. Let your arms and head hang down and breathe deeply. 

To go back up, go gradually byrolling the back starting at the base of the spine. This step is far too often neglected, even though it does a tremendous amount of good when practiced with awareness. 


Astuce pour la respiration

Imagine the breath as a warm breath that would melt knots, tensions, muscles and ligaments like candle wax in contact with heat. 

Think of the breath as a healing, numbing, restorative and regenerative breath. 


BONUS : autres astuces pour soulager un mal de tête

  • change your pillow 

  • drink enough water

  • release from sources of stress.

  • Taking a magnesium treatment to relax muscle tension.

  • Take frequent breaks when working while sitting and/or on a computer.


Alexia Bernard 21 September, 2021
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