An exercise for the middle and upper back
If you want to get rid of chronic tension headaches, you need to correct
poor posture. You do this by retraining your muscles to adapt
to the proper posture.
How?
Through stretching and exercise. It is particularly important for
strengthen your back. Strong back muscles will help support
raise your shoulder girdle so that you can pull your shoulders back and
keep them in that position all day.
It is very important to remember that in order to maintain tension
headaches away, the muscles of the back, shoulders and chest need
function in the proper position whenever it is raised. For most of us
that’s 16-18 hours a day.
You not only have to strengthen these muscles, you have to work
in its resistance as well. Obviously, they are going to need a lot
resistance to keep you upright all day.
Probably the best exercise to strengthen the muscles of your
the middle and upper back is a seated row exercise. You can do it
exercise in various ways.
If you have a rowing machine, use it. Emphasize backtracking and
really stretch your shoulders and chest as you pull and squeeze your
shoulder blades together.
If you don’t have access to a rowing machine, a simple and inexpensive
alternative is to get an old inner tube or one of those therapeutic bands
that are available at sporting goods stores (they are like giant rubber bands
bands). Or you can just get some old tubes, like the inner tube of
an old bicycle tire.
How to do the rowing exercise correctly
Sit on the floor, with your legs stretched out in front of you. take your
tube, theraband, or old bicycle tube, hook it over your feet and
duplicate a row move. Pull back, making sure to keep your
shoulders, back and head up, and squeeze the shoulder blades
together while pulling the tube toward you. This is just very
Basic row exercise.
To keep things simple, do this exercise until the muscles in your
back begin to burn slightly. That burning sensation indicates that
you have reached the point of fatigue of those muscles. is almost the
the same burning sensation you feel at midday or late in the afternoon in
work: the burning sensation that occurs just before the strain
headaches begin.
When your muscles start to burn, stop smoking and write down how long you smoked.
the exercise.
If, for example, you did the exercise for two minutes
before your muscles started to burn, then your goal should be
increase that time by about 15-20 seconds. Every time you do the
exercise, try to improve your performance for that amount of time.
When you do this exercise, pull back until you reach an upright position.
position, then pull your arms back as far as you can. make sure
you’re squeezing your shoulder blades. don’t do the exercise
quickly, but keep a good pace.
Your goal is the same as it would be for any other weightlifting or
aerobic activity: you want to gradually increase your performance
until you reach your goal. That goal is to be able to do this for 10
minutes three times a week.
