Exercise Essentials Try these exercises to relieve pain.
Exercises For Headaches
Mckenzie Method for Treating Headaches Often headaches can be relieved by these recommended exercises. It will not do any harm to perform these exercises for a couple days in order to find out whether you benefit from them or not. The first three days you should perform Exercise 1 (Head retraction in sitting) 6-8 times a day, 10 repetitions each time and whenever you feel a headache developing. If this reduces your headaches but does not abolish them completely, you should add Exercise 2 (Neck flexion in sitting). In particular, headaches that spread over the top of your head to above or behind the eyes are often relieved with this exercise. In case your headaches are not relieved by these two exercises, try sustaining the end range position for 1-2 minutes.
Patient Results
I have way less headaches!
Before therapy, I had a very stiff neck. It was difficult to turnmy head without neck pain, and I had constant headaches. Since therapy, I have good range of motion with my neck as well as less pain. I understand stretches that help reduce pain and stiffness. Plus, I have way fewer headaches.” - M.M. My vertigo has improved 100%! Before therapy, I had headaches and neck pain everyday. I also had severe vertigo that would make me nauseous and ill. Since therapy, my vertigo has improved 100%, and I can now go for several days at a time without severe neck pain and headaches.” - A.H. Therapy has helped me so much! Therapy has helped me so much! I came to APT with neck pain and terrible headaches. Since therapy, my headaches are gone, and I am pain free. Don’t live with those aches and pains, come and meet the therapists. They are all caring and will get you back to enjoying life!” - N.S.
Exercise 1 | Head Retraction Sit in a chair with good posture, then tuck your head in gently as if you are nodding ‘yes.’ Repeat 10 times, 6-8 times throughout the day as needed.
Exercise 2 | Neck Flexion Sit with good picture. Tuck in your chin, bending your head toward your chest. You can use your hand on top of your head to provide assistance. Avoid flexing forward through your upper back. Repeat 6-8 times throughout the day as needed.
Relieves Neck Pain
Cervical Retraction Stand with your back against a wall. Tuck your chin in like you are nodding ‘yes,’ then draw your chin closer to the back of your throat. Repeat 10 times.
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