Top 3 exercises to Eliminate Headaches | Total Performance Physical Therapy | 215.997.9898


I am Dr Heather Moore, owner of total performance
physical therapy. Tonight we’re going to go over the top three
exercises you can do to eliminate headaches. So for those of us with children, it is, uh,
about that time of year where they’re going to be staying home a little bit more and I’m
not that I’m implying they can lead to headaches or anything, but it also is time of the year. We’re traveling, creases, sleeping in different
beds, cars, airplanes, uh, become involved and that can cause an increase in headaches. So in the summer months with the pollen, allergies,
things like that, we do see a lot of, uh, more headache, uh, instances in here. So I’m going to go over kind of three things
you can do to really nip that in the bud. And one of them is we always go back to it
posture. It’s always about posture and, you know, get. I asked a lot, you know, a lot of you talked
about posture and I’m kind of tired of hearing you talk about posture. And then some people are like, I’ve never
heard you talk about posture. Um, and unfortunately what people have to
realize is a lot of what needs to happen is changes to their lifestyle changes to how
they sit, changes to how they use their phone. And you know, I always have the conversation
with new patients that, you know, when you come in here for an hour a day, if you leave
here and spend 23 hours a day messing up, what I just spent an hour trying to undo,
you’re going to win. So it’s not a battle you want to win, but
you will win if you, you know, don’t change your habits a lot of times, you know, most
of the time what we see in here is things that are due to a posture related issues or
overuse or things like that going on in your everyday life that caused the pain. Cause the joint issues cause the headaches. So when I talk about posture, and for those
of you who follow us, know that it is a big education point of mine. It is really important because if you go and
you spend the time to be treated and you don’t work on things outside of treatment, and I’m
not talking about just doing some home exercises because while sometimes they are important,
it is more important than how you sit in front of the TV, how you sit in front of your desk
at work, how you stand in front of your desk at work, how you, how many hours a day you
use your phone, and your. You’d actually be really surprised at the
numbers on how often we are on our phones throughout the week. Those minutes add up to hours by the time
we reach a Friday. So you really want to be cognizant of posture
when you are not in, when you’re not in here or you’re, you know, even now at your desk
or things. So one of the big things that you know, causes
headaches is, is tension in the neck. So this posture, when you’re doing your phone,
is a really, really good way to cause a headache. It winds up loosening up or stretching out
a lot of your muscles in your neck, which you would think would be really good, but
it actually weakens them so you wind up with this very much posture that’s like this. So things are actually getting compressed
and Jan and then you have to in order to do this and you have to look up like this so
it really causes a headache to form at the base of the skull, so you’ll get a headache
from here, possibly even up into the front of your forehead. A lot of people call them a tension headache,
but it’s just from this looking down and then trying to have a conversation and looking
back off and try and have a conversation and people say, you know, I don’t do it for that
long, or, you know, it’s just while I’m waiting for my dinner and things like that. Again, if you really add up the minutes and
how often do you do that during the week? It’s hours. Your body was not meant to be in this position
for hours and hours and hours, and then your shoulders are rounded forward, so everything
is going forward and you’re actually winding up reducing the blood supply up into your
brain when you’re sitting like this, so you wind up with that oxygen deprivation headache
too. So there’s a couple of reasons why it is important
that you watch your posture. When you want to do is you just want to roll
your shoulders up back and drop them down. Now, so many times I do this and I tell this
to people and I get this and they’re very rigid and very uncomfortable to even look
at and it’s not the case. You don’t want to roll them up back and just
Hulu. Then back at that’s actually in the wrong
direction. That’s going to injure yourself a little bit
further, so is literally just an Apac and drop them down. Now, if you are someone who walks around like
this because there’s a lot of tension in your life, then you are going to have to do this
a thousand times a day because when you’re not thinking about it, your shoulders are
going to go back up like this, so you’re in a roll them up, drop them down, let them relax,
five seconds later, check where they are, their backup like this. That means that this is where they have been
taught to stay, so now you have to reteach them to stay down. So you just want to push your shoulders down. You’re going to do anything. You want to push your shoulders down. You don’t want to jam them backwards, okay,
so push them down. Don’t jam them back. That’s number one. So that’s posture. Watch anything at your at your workstation,
on your phone driving that brings you into this posture sitting. It’s sitting the TV at night on the couch
like this. Watch all of that. Again, that allows this posture to happen
which compresses everything, which will allows those muscles to become tight and you get
headaches up into the front of your skull. The next exercise I’m going to show you, it’s
just a gentle stretch, so this is one of those things. If you wake up in the morning and you kind
of, you think you’ve pulled something overnight or you just. You’re sleeping with a different pillow and
the different bad you’ve been traveling. This is one of those ones you can just wake
up and gently do. I recommend doing this in the shower under
a nice hot water just to kind of give it that extra heat to loosen up a little bit. You’re just going to take your hand and gently
place it over and give this a pool. Now if you wind up leaning your head to the
to the right and you feel a stretch down the side of your neck, you don’t need to add the
pressure of your arm. Okay? You don’t need to add the overpressure of
your hand, but if you’re hearing you’re like, Eh, I don’t feel anything. You want to just gently pull a little bit. Again, as I always talk about when it comes
to stretches, you don’t want to pull too hard. All right, so this should not be uncomfortable. All right? This should be a nice gentle stretch. If it hurts, then take the hand away and just
hold this. You want to do this 30 seconds and you want
to do it six times. You want to make sure that the shoulder is
pushed down. All right, so it’s not this and you’re chasing
yourself all over the place. Push your shoulder down and lean your head
to the side. You’re going to feel a stretch right in through
here. Same thing on this side. All right? You’re just gonna tilt and then gently pull
to the side. You want to get a nice stretch. Now, for me, this side’s a little bit tighter,
so I don’t need to pool. I don’t need to put my hand on top of my head. I can just hold this for 30 seconds, six times
and I’m going to get a good stretch. What you need to realize is that do not. The more pressure you put on it to feel pain,
the more you’re actually enjoying it, and what you can do is if you’re here and you
hold it 30 seconds and then you’re like, I’m going to try my hand, great. Maybe you do three with no pressure and maybe
you do three without. It’s not a big deal to have your hand up there
and cranking it over. That’s not the intent of the stretch. The final thing that you’re going to do if
you suffer from headaches is your going to do the side stretch that we just did, but
then you’re going to drop your head forward a little bit. Okay? So you’re stretching more on a 45 degree angle
and then you’re going to just put a little bit of over pressure there. You’re going to feel this down the back of
your neck, not directly down the back, but going down more of the side slash back. Okay? Again, so you’re going to bring it to the
site and then drop it forward a little bit, just like that. You’re gonna hold that 30 seconds and you’re
going to do six of those on each side. You’re going to stretch it to the point of
feeling a nice gentle stretch, not to the point of pain. All right, so here we go. Nice and easy. Same thing on the other side. Drop it down and then drop it forward. If you have a laptop that you work off of
with work and you suffer from headaches and you don’t have either a separate keyboard
or a separate monitor, you are not going to get rid of your headaches. Okay, so there are certain things you have
to be aware. If you continue to hold your phone and you’re
like this on your phone, you’re not going to get rid of your headaches. So if you sleep on your stomach and your head’s
like this all night and you wake up and you’re like, oh, my head is killing me, you’re not
going to get rid of your headaches. There are certain things that you do throughout
your day that if you don’t stop doing, there’s nothing, any of these trenches we’re going
to do to help you with your headaches. If you walk around and you’re like all tense,
you know, drop your shoulders down. You can do it real quick. Test. Try and drop your shoulders down and try and
push them down. Do you feel them go down? If you feel them go down, then there’s a problem. Okay? Then you have pain that you need to worry
about, that you need to worry about getting rid of it. You need to worry about correcting your posture. This does not fly. All right? This is not going to, uh, alleviate any headaches. So I don’t care how many times you do those
stretches. If you go like this and you’re walking around
all day, you’re not going to get rid of your headaches. You’re going to have to push your shoulders
down and make sure they stay down there. And like I said in the beginning, it may take
you literally a thousand times a day of rolling your shoulders up back and dropping them down
in order for them to stay there.

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