If you suffer from frequent headaches, exercising may be a good way to prevent and relieve your pain. Ent-consult.com states that all headache sufferers can experience at least some relief from regular exercise. Exercise can reduce your stress level and improve your circulation, resulting in fewer headaches. Talk to your doctor about creating an exercise program to treat your headaches. Your doctor may suggest seeing a physical therapist.
Breathing Exercises
Breathing exercises can help you relieve stress and relax, which in turn can relieve your headache pain. Practice breathing exercises when you have time to relax and stay calm for several minutes. Sit quietly and breathe in through your nose and out through your mouth. Breathe deeply, inhaling until you feel your abdomen expand, then exhaling completely. Make your breaths even, counting as you breathe to match the lengths of your inhalations and exhalations. Once you are breathing evenly and slowly, lengthen your exhalation, aiming to exhale for twice as long as you inhale. If you feel dizzy, stop and return to your regular breathing pattern.
Neck Exercises
Practice neck rotations to release tension in your neck that could be causing your headaches. With your head held upright, turn and look straight out over your right shoulder for two seconds, then lower your chin toward your right shoulder and hold the position for two seconds. Return your head to neutral, then repeat on the left side. Aim to eventually hold each position for 10 to 20 seconds. To do a neck retraction exercise, bring your shoulder blades together on your back, then pull your head straight back while keeping your head upright and your gaze in front of you. Hold the position for five to 10 seconds, then relax. Repeat 10 times.
Shoulder Stretches
Prevent headaches with shoulder shrugs. Shrug your shoulders up toward your ears, then bring your shoulder blades together, pulling them back and down. Repeat the motion 10 times. To do a shoulder retraction exercise, place your fingers on your ears with your elbows pointing out to each side. Bring your shoulder blades together and hold for five seconds, then release.
Back Exercises
Performing back stretches can relax your muscle tension and help relieve and prevent tension headaches. Stretch your upper back by extending your arms out in front of you with your hands clasped together. Pull your shoulder blades away from each other, then drop your chin toward your chest. Hold the position for 10 to 30 seconds. The yoga cat cow pose can loosen your back muscles and ease headache pain. Start on all fours and, as you exhale, arch your back like a cat, tucking your chin and pelvis down while rounding your spine. As you inhale, reverse the position by straightening your spine and pointing your chin and tailbone toward the ceiling. Repeat, following your inhalation and exhalation, for one to three minutes.
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