Headaches are extremely common nowadays and can be brought on by stress and induced knots in the muscles of the neck and back, commonly referred to as trigger points.
- Lie on your back with your knees bent
- Use a yoga block or pillow under your head if you require
- Place one hand on your upper chest and the other just below your ribcage.
- Inhale through your nose. You should inhale into your abdomen, so the hand on your stomach moves upward, while the hand on your chest remains as still as possible.
- Inhale until you cannot take in more air comfortably.
- As you exhale, tighten your stomach muscles. The air should be pushed out through your stomach as you exhale.
- Breath through pursed lips as you let the breath out.
- Counting is unnecessary. Just exhale until you cannot comfortably continue to breathe out.
- Continue this exercise for about 5 to 10 minutes.
- Place a tennis ball between the wall and upper part of your trapezius
- Turn your body away from the wall
- Roll back on ball until you find your tender spots.
- Apply pressure on the trigger point area for 1-2 minutes
- You can control the location and pressure by moving your body.
- Repeat on other side.
- Use your good judgment–do not press so hard or long that you hurt yourself.
- Place the foam roller down sideways
- Lay down on your back over the foam roller, with your knees bent
- Keep your pelvis relaxed and your feet comfortably placed on the floor
- The foam roller should be placed against the 2 bones at the back of the skull (at the hairline) and not in the neck.
- Once you have found the two bones, tuck your chin down and gently press the back of head into the foam roller.
- Now slowly turn your head to the left and then to right side continue this movement for 1-2 minutes