Self-care for headaches

by Megan

Today I want to talk about my old nemesis - the tension headache.

Tension headaches result from muscle tightness in the neck, jaw, and head. If you experience stress or postural pain, you likely get tension headaches. They can occur after the head and neck are held in one posture for a long time without movement. Do you sit often throughout your day? When driving, working, or hanging out at home or with friends? Then you might experience tension headaches.

Symptoms of tension headaches

• Dull, pressure-like sensation in the head and neck (not throbbing)

• All over the head (global pressure) 

• A tight band or vise on or around the head

• Worse pain/tension in the scalp, temples, or neck, and shoulders

Self-care practices for headaches 

Here are some neck and scalp self-care practices to help you manage postural strain, reduce muscle tension, and release fascia (connective tissue) in the head and neck. 

These practices help to promote tissue health and mobility, can be done at home, and are intended for all levels. 

Scalp massage

Short practice to massage the scalp and muscles of the head. No props required. 

Benefits of this practice:

• Releases  tight scalp fascia

• Improves circulation and blood flow to the scalp and muscles of the jaw

• Reduces trigger points common in jaw muscles

• Reduces trigger points in scalp

Neck and chest stretches  

Stretches for the muscles and fascia of your neck and chest. No props required. 

 Benefits of this practice:

• Stretch your neck

• Release fascia of the chest and throat 

• Explore mobility through spine 
  

Neck and jaw mobility

An upper-body stretch and self-massage routine for the neck and jaw. No props required.

Benefits of this practice:

• Stretch the upper back and release neck tension. 

• Learn self-massage for the face and jaw

• Reduce fascial restriction in the chest and scalp
  

Want more resources?

• Watch: Movement playlist on YouTube

• Watch: Desk workers playlist on YouTube