Muscle Tension Headache Pain Relief Stretch Routine

Stretch Routine:

Welcome to your go-to guide for daily stretching exercises, curated by renowned pain relief expert Dr. Chris Oswald. 

Whether you’re dealing with chronic muscle pain or simply looking to improve your overall flexibility and well-being, this daily stretch routine is designed to help you achieve lasting natural pain relief and enhanced mobility. 

By following the Super Six Rules to Stretch shown above and by incorporating these effective stretching exercises into your daily regimen, you’ll be on your way to a healthier, more active lifestyle.

1. Side of Neck Stretch:

• Feet shoulder-width apart.
• Pelvis square to the ground, hips under shoulders, ears over shoulders.
• Keep nose straight ahead, tilt right ear to right shoulder (45°).
• Do not let the nose point down.
• Repeat on the other side.

1. Back of Neck Stretch:

• Feet shoulder-width apart, pelvis square.
• Shoulders over hips, ears over shoulders.
• Rotate face to the right, jaw parallel to the ground.
• If sharp pain or dizziness, back off.
• Tilt ear to shoulder, keep nose straight ahead, rotate nose up to the left.
• Hold arms behind you for a deeper stretch.
• Repeat on the other side.

1. Front of Chest Stretch:

• Right arm parallel to the ground, hook hand onto a wall.
• Extend fingers backward to stretch the fascia of the forearm and hand.
• Feet planted square, rotate body away from the stretch (right hand on the wall, turn face and torso to the left).
• Repeat on the other side.

1. Rotator Cuff and Back of Shoulder Stretch:

• Right arm across the body, keep it parallel to the ground.
• Grab the elbow with the left hand, pull close to the body.
• Turn torso, face, and neck in the direction of your fingers.
• Repeat on the other side.

1. Hip Flexor Stretch:

• Use a chair for support.
• Stretch hip flexor by pulling the left leg back, aiming to get the thigh parallel to the ground.
• Hinge at the waist and move forward, creating a “T” shape with your body.

1. Jaw and Temporalis Muscle Stretch:

• Sit or stand neutrally, ears over shoulders.
• Open mouth as wide as possible without pain, hold for 30 seconds.
• To reduce tension behind the jaw and around the ears, sit tall, open mouth, and protrude lower jaw gently forward.
• Hold for 30 seconds, repeat as necessary.

1. Hamstring Stretch:

• Use a chair for support if needed.
• Legs shoulder-width apart, almost straight, slight bend if necessary.
• Hinge at the waist, move closer to the chair.
• If balance issues are significant, stretch hamstrings seated on the floor.

By following these stretches and the Super 6 rules, you can alleviate pain and tension from headaches and promote better muscle function and flexibility.