Do you have frequent headaches or migraines (severe pain and/or throbbing in one area of your head that can cause light and sound sensitivity)?
Some causes of headaches are blocked sinuses, tension/stress, TMJ dysfunction, and poorly aligned bones of the neck and head.
RELIEVE
How can myofascial release help?Â
MFR helps by releasing tension on the fascia surrounding the bones and muscles of the neck and head.  It also can release the tissue surrounding the brain and spinal cord.  This reduces the pressure,  which alleviates headaches and migraines.
RESTORE
Stretches
1. Neck stretches-Seated with chest forward and curve in low back, lean ear to shoulder until you feel a pull. Relax, breathe, and soften. Hold for 3-5 minutes-Do the same thing both sides- then lean your head forward with chin slightly forward, then backwards and head angled away from the opposite shoulder each side. Complete the same steps as the first stretch with each stretch.
2. Place hands on either side of your each eye in the temple area. Gently apply pressure in and towards the ear. Hold and follow the release. When the release ends pull back towards the edges of your eyes. 3. Do the same with your hands on your forehead pushing back towards hair line and then forewords towards eyes.
Exercises
1. Chin tucks- with your head straight vertically pull your chin and hold 10 seconds
2. Backward shoulder rolls. In good seated posture with shoulders back and curve in low back, roll up around and down. You should feel it in middle back.
3. Scapula Squeezes. In good seated posture with shoulders back and curve in low back, squeeze shoulder blades together in back. You should feel it right between your shoulder blades.
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As ALWAYS use good posture seated with chest forward and curve in low back. Keep elbows at 90 degrees and wrists in neutral when working. Keep computer screen/TV at eye level to keep neck in neutral. Use a good pillow at night that keeps your neck in midline while lying. I suggest sutera dream deep memory foam pillow for all positions of sleep.
RENEW
Stress is a major factor affecting chronic pain. According to Web MD stress is a reaction to perceived or real threat that causes our bodies to go into "fight or flight" so we are ready to take on the threat.Â
Some physical symptoms of stress are low energy; headaches;Â aches, pains, and tense muscles; chest pain and rapid heartbeat;Â insomnia;Â frequent colds and infection; clenched jaw and grinding teeth (TMJ)
Some consequences of long term stress include cardiovacular disease; high blood pressure;Â gastrointestinal problems (GERD, IBS, ulcers); and mental health problems.
For these reasons it is important to manage stress as well as to relieve pain and restore function.