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Gallery: Easy stretches to prevent tension headaches

Lifestyle & Fitness • by Ryno Ellis • 07 September 2018
A tension headache is generally a mild to moderate pain in your head that's often described as feeling like there is a tight band around your head. These types of headaches are the most common types but can easily be prevented.

One of the main causes of tension headaches is stress which causes muscles around the head, neck and shoulders to tense and contract. Other causes could be from eye strain from looking at a computer screen for long periods of time, fatigue and a lack of sleep and bad posture.

Here are a few easy, at-the-office exercises to prevent and even ease tension headaches:

Sternocleidomastoid (SCM) muscle

Upper Trapezius Stretch

Seated Levator Scapulae Stretch

Chin Tucks

Self Sternocleidomastoid Massage

It’s important to take frequent stretching breaks while sitting at your desk to prevent a buildup of muscle tension. I would suggest taking a three-minute break to do these five stretches while holding each stretch for about 30 seconds on each side every hour.

Here are some more tips on how to prevent tension headaches:
• Get enough sleep
• Make sure you have a comfortable, ergonomic workstation
• Exercise regularly
• Eat regular, balanced meals
• Drink plenty of water
• Limit alcohol, caffeine and sugar

More about the author, Meghan Kleinveldt

This week’s guest blogger is Mrs SA semi-finalist, Meghan Kleinveldt. Meghan is a Physiotherapist with almost six years experience. She grew up in the Southern Suburbs of Cape Town and finished school at Wynberg Girls High School.

She graduated from Stellenbosch University in 2012 with a BSc Hons in Physiotherapy and then went on to do her community service in 2013 in Queenstown, EC. In 2014 she started working as a Junior Physiotherapist for a practice at Constantiaberg MediClinic where she stayed for almost four years. In 2018 Meghan opened her own practice, MK Physiotherapy, in Meadowridge.

She is passionate about health, wellness and fitness. Meghan is recently married, and, together with her husband, enjoys the outdoors, running and gym. In 2018 she decided to enter Tammy Taylor Mrs South Africa with a goal to become more confident and help other women realise the potential they have to achieve their goals and dreams.




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