These exercises are simple and can help strengthen the neck area and relieve tension, the most common cases of headaches.
The face clock:
1. Lie on your back, bend your knees and place your feet flat on the floor. Place a rolled-up towel under your neck for support.
2. Now imagine facing a clock. Slowly trace the outline of its shape with the top of your nose, clockwise then anti-clockwise. Repeat three times.
Neck Roll:
Now turn your head slowly from side to side, going just as far as is comfortable, and keeping your chin level. Hold for 30 seconds and repeat three times on each side.
Neck stretch:
1. Sit in a straight-backed chair. Slightly lower your chin and tilt your head to the left, with your chin down and towards the right.
2. With your left hand, gently pull your head to the left, but not to the pint of pain. Hold 30 seconds. Repeat three times on each side.
Shoulder squeeze:
1. Lift your arms until they are parallel with the floor while sitting in a chair. Bend your elbows, keeping them at shoulder height, so your forearms are vertical.
2. Keeping your back straight, push your arms back and squeeze your shoulder blades together. Hold for 30 seconds and repeat three times.
Flexing the neck:
1. Put your left arm behind you and rest your forearm against your lower back for support still while sitting in a chair.
2. Gently let your chin drop towards your chest, until you feel a light stretch in the back of the neck, hold for 30 seconds and repeat three times. To increase the stretch, place the other hand over the back of the head.
Don’t force any movements or over stretch. Stop immediately if you feel any pain or discomfort.
Lizél Britz 072 237 7707
