Stress headache: 6 stretching exercises to eliminate it

Stress headache: 6 stretching exercises to eliminate it


Il headache it can be of various types and be caused by different factors but, regardless of this, the level of discomfort sometimes gets to be so high as to feel as if the head is locked in a tight grip.

Even if you don't always think about it, among the causes of pain stabbing at the temples there can also be stress and to eliminate or at least alleviate it, an easy solution to put into practice may be to practice neck stretching.

What is Stress Headache

Over the past year, the global Covid-19 pandemic associated with concerns daily life linked to work, family and financial situations and precarious life, has certainly exacerbated it state of nervousness general of people, leading many of them to develop stress headaches.

Also called tension headache, according to doctors and scholars, it is the most common type. 

This headache can also occur at night and is a sign of other ailments.

To keep stress at bay there are also vibrating electronic bracelets.

Another option could be to follow a Biofeedback treatment.

Hormones can also cause headaches in women.

How it develops

When stressed, the muscle groups of neck, face, scalp, jaw, shoulders e Chest they tend to twitch more than they normally would at rest, and these muscle twitches can cause pain and a sensation of extreme discomfort similar to a tight band pressing on the head, almost always insistently at the level of the temples.

Smart working can make it worse

In addition to stress, so too smart working can significantly affect the onset and development of this disorder.

Sometimes, in fact, working from home tends to hire one for a long time incorrect posture, which also weighs on the neck and shoulders.

Finally, insufficient sleep, disrupted daily rhythms and unhealthy eating habits can give the decisive blow.

The benefits of neck stretching

reduce tension and relieve stress responsible of headache sometimes they can be enough 5 minutes of stretching targeted.

Through simple but specific stretches, tense muscles can temporarily increase their range of motion, increasing blood flow and consequently decreasing their stiffness. This leads to a lowering of tension and consequently of pain.

While stretching is not a magical or definitive cure for chronic headaches or migraines, it can, in combination with other treatments, help reduce stress.

Here are some exercises to be performed sequentially and consistently.

To make them even more effective they can be accompanied with some meditative practices, yoga, relaxation or laughter yoga and Eye Yoga.

To combat muscle tension, a hot water or ice bottle may also be useful, depending on the case. 

To get better, you can also use the 7 coping techniques for difficult times. 

Stretching also increases body flexibility and, in its passive variant, can also be very useful in fighting cardiovascular disease.

Furthermore, according to a Canadian study, stretching would fight hypertension.

Also, not stretching before starting a fitness session can be a serious mistake and lead to various problems.

There is also a type of stretching that can be done comfortably in bed. 


Specific exercises

Chin Tuck

  • Place a finger on the chin and gently push it back without flexing or bending the neck down.
  • Maintain this position for 3 to 5 seconds.
  • Repeat 5 to 10 times.

The goal of this movement is to momentarily create a double chin that helps engage the neck flexors and improve head posture, especially when looking at a computer screen for extended periods.

Neck Extensions with Towel

  • Place a small towel under the base of the head, holding the ends with both hands.
  • Gently pull the towel forward, applying the same force with both hands.
  • Starting from this position, slowly stretch your neck while looking upwards.
  • Maintain the position for 3-5 seconds.
  • Return to the starting position.
  • Repeat 5 to 10 times.

Lateral neck stretch

  • Place your left hand behind your back.
  • Put your right hand behind your head and grab the ear of the opposite side.
  • Gently pull the ear towards the shoulder without rotating the neck.
  • Maintain the position for 20-30 seconds.
  • Repeat 2 or 3 times before repeating the same sequence on the opposite side.

Lengthening of the shoulder blades

  • Put your left hand behind your back.
  • Put your right hand behind your head and grab the ear of the opposite side.
  • Gently push your head down until your nose is as close to your armpit as possible. At this point you should feel your neck stretch on the opposite side.
  • Maintain the position for 20-30 seconds.
  • Repeat 2 or 3 times before doing the same steps on the opposite side.

Door stretch

  • Standing near an open door, raise one arm to a 90 degree angle at shoulder height and place the palm of your hand on the door jamb.
  • Maintain this position and step over the door with one leg.
  • Bend your chest forward to further increase the stretch.
  • Hold the position for 20-30 seconds and repeat 2 or 3 times.
  • Do the same movements on the opposite side.

Chest expansion and shoulder lengthening

  • Interlace your fingers behind your back.
  • Lift your knuckles up and away from your lower back, without lowering your head and pushing your chest too far forward.
  • Squeeze your shoulder blades as you raise your hands to increase the stretch in the front of your chest and shoulders.
  • Hold the position for 20-30 seconds and repeat 2 or 3 times.


To improve stress problems, LnB-Motion gymnastics is indicated. 

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