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Four Simple Headache Prevention Exercises for Office Workers

Four Simple Headache Prevention Exercises for Office Workers

Hours spent working in front of the computer can lead to a wide range of physical symptoms including back pain, sore shoulders, and headaches; the latter as probably the most annoying considering the amount of mental work necessary for computer-related activities. Fortunately, office workers have these four easy-to-do headache prevention exercises to ward off its related symptoms and, thus, continue with their work in a more effective and efficient manner.

Neck Rotation

This probably is the most important of all headache stretches – the neck rotation gently yet surely releases the tension on the sides of your neck.

• Sit as relaxed as possible but with proper posture – shoulders relaxed, back straight and feet on the floor. Your chin should be parallel to the floor during the exercise.

• Turn your head to your left shoulder and pause for 2 seconds. Look to the front for a second, turn your head to your right shoulder for 2 seconds, and return to starting position. Repeat for 10-12 times until you feel more relaxed.

Neck Retraction

This is also a must in the repertoire of headache prevention exercises because neck retraction releases muscle tension from your neck and chest, strengthens your upper back, and improves your posture.

• Sit or stand but you must assume the proper posture. Your chin should also be parallel to the floor.

• Pull your shoulder back and toward each other so that your chest is lifted and opened, so to speak.

• Slide your neck back but letting your chin stay parallel to the floor.

• Hold the position for 5-10 seconds and then return to the starting position. Repeat for 5-10 times.

Standing Arm Slide

This is one of the few headaches stretches that require a flat wall. You can feel the stretch wherever the most tension has gathered, which can be in between your shoulder blades, at the base of your skull, or at your neck. This is the easiest yet the most effective of the range of headache prevention exercises.

• Stand with your hips, back and back of the head against the wall until you have assumed the proper posture yet with a relaxed attitude.

• Slowly slid your arms up the wall until these are on level with your shoulders. Hold the position for 5 seconds, return to starting stance and repeat for 10-15 times.

Doorway Stretches

This is one of the headache prevention exercises that open the front muscles.

• Stand in the doorway – or at the end of a wall, if a doorway exercise is impractical – with your body perpendicular to it.

• Bend your elbow and place your bent arm on the surface of the doorway. Your bent elbow should be shoulder-high only.

• Turn your body away from your bent arm.

• Hold the stretch for 5 seconds, return to starting position, and repeat for 3-5 times.

• Do the same for the other arm.

These exercises are designed to ease the stress on the neck and shoulders, the most common sites for the onset of headaches. Head and face massages can also be performed in conjunction with these exercises with the entire program requiring just 10 minutes of your time.

If headaches persist, schedule an appointment to see our specialist.


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