Q Are there stretches or posture corrections I can do at home to reduce tension headaches?
A Doing cervical side-bending stretches, chin tucks, and thoracic extension 3 to 5 times a day relaxes the pericranial muscles and can reduce headache frequency.
Detailed Answer
Recommended Stretches
- Cervical side bend: slowly tilt your ear toward your shoulder, hold for 15 seconds, 3 times on each side
- Chin tuck: pull the back of your head backward to make a double chin, 10 reps x 3 sets
- Thoracic extension: place a rolled towel behind your back, look up at the ceiling, and hold for 1 minute
Posture Checkpoints
- Top of the monitor = eye level
- Elbows at 90 degrees on the keyboard
- Take a 1 to 2 minute stretch break every 30 minutes
Korean Medicine Clinic Perspective
Stretching temporarily relieves neck stiffness, but if the cervical structural imbalance remains, the problem recurs. At Dongjedang, after correcting the structure with Chuna manual therapy, we combine it with self-care stretches to maximize the recurrence-prevention effect.
Related FAQs
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Q
Is it possible to cure tension headaches completely, or do I have to manage them for life?
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Whenever I have a tension headache, neck and shoulder pain always come with it. Do they all get better with the same treatment?
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I have insomnia and anxiety along with tension headaches. Are they related? Can they be treated together with traditional Korean medicine?
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How important are sleep and stress management for tension headaches? Please tell me specific methods.
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