5 simple stretches to relieve headaches; oils to relieve headaches

Are you one of those people that regularly suffer from headaches associated with day to day living, or poor postures? Are you looking for relief of your headaches? Did you know that you don't necessarily need medication? In this article, I'm going to share 5 simple stretches that will help alleviate your headaches, tension, and tightness in you neck.

First off, what causes headaches? A large majority of headaches are a result of the muscles and joints around the upper neck becoming too tight. This puts pressure on the nerves at the top of your spine. This then shoots pain to the back of the eyes, forehead, and temples. People who have headaches often, can wake with it first thing in the morning, or it can develop during a long work day. Especially if you have a desk job, and have to stare down at a computer screen all day.

What kinds of things can you do to relieve your headaches? Well, the good news is that gentle stretching exercises can help alleviate the aches associated with tight muscles around the neck and upper back. These really simple stretches can be done first thing in the morning, during breaks at work, or any time you feel a headache coming on. They will help minimize tightness and decrease the potential of tension related headaches. They can be done without any fancy equipment and only take a few minutes.

The neck muscles are very important. They're what hold your head up. The group of muscles is called "Erector Spinae". There are 3 main muscles in this group. Iliocostalis(outside layer), Longissimus(middle layer), and Spinalis(inside layer). These muscles are responsible for extension of the spine. They sit over the spinal nerves. They are majorily covered by thoraco-lumbar and nuchal fascia. They lie superficial to the Transversospinalis muscles. The Transversospinalis muscles consist of the Semispinalis and Multifidus. The Multifidus muscle attatches to every vertebrae and is the thickest muscle in the body. I know I have seen it with my own eyes(on a cadaver). The skull portion of the Spinalis is actually inseparable from the skull portion of the Semispinalis muscle. The Iliocostalis has attachments throughout the spinal column while the middle and inside layers attach to the skull and cervical thoracic vertebrae. The Transversospinalis muscles lie underneath the Erector Spinae muscles. These are the muscles you are stretching.

Stretch #1: Chin tuck stretch
Gently bend your head forwards with one hand and tuck your chin towards your chest with the other until you start to feel a stretch at the back of the neck. Hold this position for 30 seconds and repeat a few times. You will notice that if you are not flexible, this might feel uncomfortable. Do not pull on your head.

Stretch #2: Cervical extensor stretch
Begin with your head down. Turn your head about 20-30 degrees to one side. If you turned to the left, use the right hand to gently pull the head forwards. Put your fingertips at the base of your skull to feel the stretch. Hold for 5-10 seconds only, then turn the head and do the other side. Repeat each side 2-3 times.

Stretch #3: Lateral flexion stretch
Sitting on your left hand, take your right hand over your head to hold your left ear, then gently pull your head to the right. You should feel a stretch down the left side of your neck towards the shoulder. Hold for 20-30 seconds, then stretch the other side. Repeat 2-3 times.

Stretch #4: Cervical rotation
Turn your head to the left to look over your shoulder as far as possible. Hold for 2-3 seconds, then turn to the right and hold. Repeat 10 times each way. This allows the little joints on the side of the neck to help slide on each other.

Stretch #5: Shoulder rolls
To finish off your stretching session, gently roll both your shoulders forwards 5 times, then roll them backwards 5 times.
This will allow the muscles that you have been stretching to help loosen up as well. Try to do these stretches regularly if you are prone to headaches to help prevent them.

What other things can you do to prevent or treat headaches?
Tight muscles are generally the result of a number of different causes.
Poor ergonomics (or working postures)
Reduced flexibility
Bad posture
Repetitive actions-this is particularly bad if you have managed to get rid of your headaches. They will continue to happen if you continue to do what is causing them.
Increased stress and anxiety

***If the above stretches do not start to relieve your headaches quickly, consider seeing a physician. I am not a physician and I do not guarantee these will work for you.

Oils and natural remedies are often a great route. The following oils are known to naturally alleviate headaches:
Basil
Birch
Clary sage
Clove
Cypress*
Winter fir
Wintergreen
Lemongrass
Marjoram*
Melissa
Patchouli

**Black pepper, Cypress, Marjoram, Juniper berry, Thyme, and ginger are a few other oils that have also been known to alleviate nerve pain.

Well, there you have it. I hope you got great use out of the stretches.

Ta Ta for now
-Mel