Übungen zum Beschwerdebild: Kopfschmerzen | mit Felix

Hi sports fans, it's me again, your Felix. I'm glad you're here with me. Today I have some exercises for you on how to prevent headaches. Or how to make sure that it doesn't happen in the first place. So some preventive exercises. First, we loosen the shoulder-neck area and the cervical spine. For this, you look for a firm position. The knees are slightly bent. Build up a certain body tension. Pull in the navel. And then it's about getting the shoulders moving. The head stays calm. The chin is slightly retracted. Make a slight double chin. Look forward. And then we start with the shoulders. Slowly and consciously circle them backwards. Pull the shoulders up to the ears. And then roll the shoulders backwards. Slowly up. Always start with a small movement. First feel how the body reacts to it. And if the whole thing works painlessly, feel free to test larger movements. The pace is secondary. It's about getting the shoulders moving as big as possible. About 20-30 seconds. Then change direction. Pull the shoulders up backwards. And roll forward. Hopefully, you can already feel how the shoulder-neck area is warmed up. It's stimulated by the navel. Maybe it cracks slightly in the shoulder or in the spine. That's not a problem, as long as it doesn't hurt. Otherwise, please do a smaller movement or take breaks. And again, after 20-30 seconds, loosen up. Roll the arms forward and back. Relax and stretch the arms. Turn the palms in and out. And then we have one more mobilization exercise. Stand still. Pull the chin in slightly. Make a slight double chin. Look forward. And then pull the shoulders up to the ears. And then roll backwards. Roll forward and up. And then roll backwards. Get tension between the shoulder blades. And push the chest forward. Remember to keep your head still. We only want the movement in the upper back. Keep breathing evenly. Don't forget to pull up and roll backwards. In the upright position in the upper body. Get the movement in there. And then loosen up again. The shoulders should be warmed up. And then we'll start the mobilization exercise. After the shoulders and neck are warmed up, it's time to train the structure in the neck, on the sides and in the back. We'll start with an isometric strength exercise. You only need your hands. We'll start by pushing the head forward. Against the palm. The hand gives the resistance. Again, in a firm standing position. Shoulders back. And roll the chin in slightly. That's the basic alignment. The resistance through the hand on the forehead. And then you push the head forward. Against the hand. Hold it for 5 seconds. Keep breathing evenly. And then loosen up again. Release the tension. And then roll the chin in again. Build up resistance. And slowly push the head forward. Of course, hold it against the hand. Hold it for 5-10 seconds. And then slowly loosen up again. And do 5-10 rounds. Build up tension. Keep your upper body straight. And increase the resistance with each round. The next round is about the structure in the back. Open your elbows wide. Support the head with the palms. And then roll the chin in. And push the head against the hands. Keep your upper body straight. And then slowly pull in the chin. Elbows wide open. Support the upright position in the upper body. Roll the chin in evenly. And release. Relax. And then pull the chin in again. Elbows wide open. Build up tension. And slowly release. Always pay attention to how the body reacts. If you get headaches during the exercises, please reduce the resistance. Or take breaks. And increase the pressure point with the resistance over the hands. So that you have to use even more strength. And again 5-10 reps. Now we have the side part that we want to train. Put one hand on the side of the head. Neutral head position. Roll in the chin. And then push the head to the side. Again against the resistance over the hands. Again 5-10 seconds. Keep breathing evenly. And release. Always start with a light resistance. And if you feel good, you can press a little harder with your hand. And then it gets much more exhausting. I want you to feel the tension on the side. And the same on the other side. Hand on the side of the head. Neutral head position. Roll in the chin. And then push the head to the side. 5-10 seconds are enough. And then release. And very important, breathe in and out evenly during these isometric exercises. Increase the resistance. And after a few reps, you will hopefully feel the structure in the neck area, in the back and also the side part that is required. Now that we have strengthened the neck muscles extensively, we want to get some tension out of it again, in the form of a stretching exercise. For this, you put your hands on the back of your head. Elbows wide open. Stable position. You can also do the exercise while sitting. On an office chair. And then you roll in the chin. The chin to the chest. Look down. Roll in the elbows to the head. So that you get really round. In the cervical spine and slightly also in the thoracic spine, if you want, if it feels good. And from this position, you can feel if you are feeling a stretch. And if you feel a stretch, and if it feels good, if it feels too light, deep. You can also do a light pull with your hands, to strengthen the neck area. Small pulls, to relieve the movement. Keep it small, not quite as wide. Roll in the chin. And always pay attention to how the body reacts. You should not get a headache now. And from this position, you can do a wonderful rotation. Roll in the chin. Elbows tight. Slightly in the stretch. Push in. And now slightly rotate the head to the left and right. Slowly back to the middle. Everything that works painlessly. A stretch is desired in the neck area. And when you are in the rotation, you can feel the tension in the back of your head. You can also hold a position, without pushing. 30-60 seconds. And then relax again. Roll in the shoulders. And then we'll see you in the fascia exercises. After the strengthening and stretching, we continue with the fascia exercises. For the first exercise, we need a fascia ball and a wall. The target area is now the shoulder blade. It runs from the angle near the spine to the shoulder blade. Up towards the cervical spine and the back of the head. We want to loosen this structure. For this purpose, we aim with the fascia ball. We aim the angle at the shoulder blade. By applying a slight pressure over the wall. Place the ball in a suitable position. Roll back and forth. It is important to work on the shoulder blade. Here, near the spine, at the highest point. When you have found it, you feel it quite intensely. Then it is important to hold the pressure point and bring the arm in different positions. You can bring the arm up to the front, extend the arms, bend them, turn the palms in and out. In order to push this point from as many angles as possible and thus to loosen it. You can press a little harder on the wall at any time to increase the pressure point. Please make sure that you still feel the fingertips and that the exercise does not cause severe headaches. It can be good that it pulls up slightly towards the back of the head. However, the pressure point should still be tolerable. Again, test different arm positions. Feel free to hold a position where the pressure point is particularly intense. Breathe evenly. And of course, the whole thing on the right and left shoulder blade. One to two minutes is enough. And then release again. Bring the shoulders in motion. Feel free to compare how the loosened side feels in the neck area and how the side that we have not yet worked on feels. And then switch sides. Now we come to the last fascia exercise. For this, you now need a fascia roll or alternatively a tightly rolled towel. We would now like to loosen the neck area again. If you drive up the cervical spine, we have two pressure points on the right and left that we would like to work on with the roll. To do this, go to the back position. Feet relaxed. You now place the roll slightly above the shoulder blades in the neck area on your cervical spine. Relax your arms. Take tension out of your arms. And then first feel in how the roll feels in the neck area. Does it feel good? Then we can now start the movement. We now start the rotation movement. Bend the chin about 45 degrees to the side. And from this position, slightly roll in the chin. Hold and feel. And then slowly lift the chin. And then start the neck movement again and again. Hold the end position for 5 seconds. Or a little longer if you notice that one position is the most intense. This is where we want to work in now. The basic prerequisite is, of course, that the exercise does not radiate negatively. It can be easy again that it pulls into the back of the head, but should not cause tension headaches. But it can certainly be that it pulls slightly towards the back of the head and towards the sleep region. But it should be bearable. And exactly in this 45 degree angle, we get the points right and left perfectly pressed. Breathe evenly, shoulders very loosely. And test different chin positions. Of course, test the whole thing on the other side. One to two minutes is also enough here. As I said, with the Faszienrolle or with the towel, the tighter you roll up the towel, the tighter the pressure point. Yes, then I have now introduced you to a few exercises how you can prevent headaches. It is always important to feel into the body. Depending on that, adjust the exercise again. Build up more or less tension. And then I wish you a lot of fun with the exercises. You are welcome to leave a rating in the comments. Feel free to give a thumbs up. And then we'll see each other hopefully next time. Stay healthy and in motion. Best regards. Ciao!