A Stretch to Keep Tension Headaches Away
By Doug Fogel
Co-Author of "How to Get Permanent Relief
From Chronic Tension Headaches"
This is a stretch that'll help you get rid of your tension headache and to keep your headaches from coming back.
You know the feeling, you've been working at your computer or desk and you feel that all too familiar tightness beginning to clamp down on your neck.
It's a sign that a tension headache is coming on and a signal that you've been working too long without a break.
The next time that happens don't reach for the Advil, do the behind the back stretch instead.
You can do it either sitting or standing.
If you're going to sit make sure you have a chair with backing that comes halfway up your back.
Hook your arms over the back of the chair and pull your shoulder blades together and make sure you keep your head up too.
If you're standing assume the military position; head up, shoulders back, stomach tight. As you do this make sure you stick your chest out too as this is very important, you should exaggerate a bit.
Pull your shoulder blades together until you feel a pull in your shoulder joints. Don't go overboard on this, you don't want to cause any pain.
If during the course of this stretch your back muscles begin to tighten up due to fatigue or if you feel pain in your shoulders or chest area you need to back off from the intensity of the stretch.
Don't stop it entirely, just back off until the pain goes away.
Now hold this stretch for three full minutes. Don't cheat and quit early - the length of this stretch is very important.
Because a prolonged stretch will increase the flexibility of the connective tissues and muscles being stretched.
In this case you're working to increase the flexibility of your chest which is likely to be constricted due to habitual poor workplace posture
(By the way short stretches, especially short bouncy stretches, do not increase flexibility.)
At the end of the stretch you should feel your back muscles loosen a bit.
You may even feel a warmness of blood going up the back of your neck.
That's because you've increased blood flow by stretching then relaxing your neck, shoulders and upper back. This often provides instant relief from tension headaches.
You should take breaks throughout the day to perform this stretch.
Well you definitely want to do this stretch the minute you feel tightness developing in your neck and upper back. A good rule of thumb is to do it at least every 60 to 90 minutes.
This might seem inconvenient but it's worth it. Not only will you head off or get rid of a tension headache by regularly doing this stretch, you'll also improve your posture.
This behind-the-back stretch, done either sitting or standing, is the most effective stretching exercise for preventing or getting rid of a tension headache.
And a final note: If productivity requirements at work make holding the stretch for three minutes impractical, hold it for as long as is feasible.
Even a one minute stretch provides noticeable relief.
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It works by getting rid of tightness and spasms in your neck, shoulders and upper back that cause tension headaches by restricting blood flow to the back of your head and irritating nerve endings there.
It also prevents this tightness and spasms from recurring by correcting your posture.
This Program has helped thousands of people from around the world get rid of their chronic tension headaches.
Why not you?
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So what are you waiting for? Grab your copy of "How to Get Permanent Relief From Chronic Tension Headaches" today!
Questions? E-mail us at info at tensionheadaches dot com
For obvious reasons, we cannot assume the medical or legal responsibility of having the contents of "How To Get Permanent Relief From Chronic Tension Headaches," or any other material on this site, considered as a prescription for anyone. Treatment of illness must be supervised by a physician or other licensed health professional. Accordingly, either you, or the professional who examines and treats you, must take the responsibility for the uses made of "How To Get Permanent Relief From Chronic Tension Headaches" and/or any other material on this site.
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"When I diagnose someone with chronic tension headaches, I refer them to Paul...
I recommend that anyone who suffers from headaches give his program a try."
Dr. Jim Bressi, D.O./Director of Pain Management at Cuyahoga Falls General Hospital, Cuyahoga Falls, Ohio, USA
"I wholeheartedly endorse Paul's headache program to anyone suffering from chronic tension headaches.
I worked with Paul for many years, so I've seen first-hand how effective his program is."
Dr. Robert Erwin, M.D., Elko, Nevada, USA
"How to Get Permenent Relief From Tension Headaches," by Paul Bacho, ATC, MA, clearly explains and shows you how to very quickly and effectively use proven and accepted self-care methods to achieve relief from tension headache pain.
"By following his self-care program you will undoubtedly, like so many others, become less helpless and learn to live a fuller, more pain-free life."
VP/Sales and Marketing,
Pressure Positive Company,
Gilbertsville, Pennsylvania, USA
"I would just like to thank you very much for the relief I have received.
"I was suffering for the past year with a chronic tension headache. By applying this programme, the intensity of my headaches reduced dramatically.
"I would fully support this programme and strongly recommend it to any tension
Patrick Sheil, Carlow, Ireland
Just to let you know I have tried some of the exercises from the online book you gave me and I have already noticed major differences after having a headache for 2 months straight...nonstop.
David Hammer, Corona, California, USA
My headaches are certainly better than they were prior to commencing the program. It's given me a perspective of treatment available nowhere else.
Richard Henley, Melbourne, Australia