If you're afflicted by tension headaches, you're not alone. According to the University of Maryland Medical Center, nearly 78 percent of the population is affected by tension headaches. The pain you experience during a tension headache results from a contraction and tightening of the muscles in your scalp and neck. Specific exercises can help to decrease the frequency and lessen the severity of tension headaches. Consult your doctor if you experience severe headaches or your headaches are accompanied by other symptoms such as fever or memory loss.
Relaxation Exercise
Relaxation exercises are an important component of alleviating the painful symptoms of tension headaches. Stress, anxiety and an inability to relax may all be triggers of tension headaches. For many people, learning to relax through specific, focused exercises can help to decrease the symptoms of tension headaches. Deep breathing is a simple relaxation exercise that can help to alleviate stress and tension. You can perform this exercise anywhere and at any time you need to take a short stress-relief break. Sit or lie in a comfortable position and close your eyes. Focus your mind on your breathing, letting the breath originate in the abdominal area. Try to lengthen your inhalations and exhalations without forcing it. Let your thoughts drift away. Practice this technique several times daily.
Neck Rolls
Many people who experience tension headaches carry excess stress in their neck muscles. Performing simple neck stretches can help to reduce tightness in your neck and alleviate the pain caused by tension headaches. Doing neck rolls is a beneficial way of stretching your neck muscles and reducing tension. Sit in a comfortable position and close your eyes. Drop your chin to your chest, holding this position for a moment. Inhale and roll your head to one side, pause and exhale while returning your chin to your chest. Inhale and roll your neck to the opposite side, pause and exhale as you return your chin to your chest. Perform several repetitions of this exercise.
Seated Twist
The seated twist can help to alleviate tension headaches by reducing stress in your back and neck, according to Yoga Journal. To perform a simple seated twist, sit in a comfortable chair with your hands on your knees. Inhale and lift your right arm above your head, resting it on the back of your chair. Bring your left hand to your right knee and twist your spine gently, turning your head to look over your shoulder. Stay in this position for several breaths, and then return to the center and repeat on the opposite side.
Posture Training Exercises
Developing good posture can help to prevent tension headaches by decreasing the strain on your muscles, ligaments and bones. Abdominal pull-ins can help to improve posture by retraining weak core muscles that support your spine. To perform this exercise, pull your abdomen in towards your spine for a count of five and then exhale. Perform ten repetitions daily. For best results, combine this exercise with shoulder squeezes. Squeezing your shoulder blades together can help posture by alleviating tightness in the shoulders. Pull your shoulders back for a count of five, then release. Perform at least five repetitions three times daily.
