Tension headaches are very common, especially in today’s busy and stressful world. These headaches often feel like a dull ache or pressure around your forehead, temples, or the back of your head. They are usually caused by muscle tension or poor posture. At JANMI Soft Tissue Therapy, we help people find relief from tension headaches using trigger point therapy and specific exercises, right here at 49 Marylebone High Street in London.
What Are Tension Headaches?
Tension headaches are the most common type of headache. The World Health Organization estimates that almost 70% of people will experience one at some point in their lives. These headaches are usually caused by tight muscles in the head and neck, which can result from stress, anxiety, or poor posture. The main muscles involved are the trapezius, suboccipital muscles, sternocleidomastoid (SCM), and levator scapulae. When these muscles are overused or become too tight, they can form trigger points that cause headache pain.
How Trigger Point Therapy Can Help
At JANMI Soft Tissue Therapy, we use trigger point therapy to target the tight spots in your muscles that cause tension headaches. By applying gentle pressure to these areas, we are helping to improve blood flow, relax the muscles, and reduce pain. Unlike quick fixes, this therapy treats the root of the problem, helping you feel better for longer.
How Does Trigger Point Therapy Work?
Studies show that trigger points are a major cause of ongoing muscle pain, including tension headaches. Research in the Journal of Bodywork and Movement Therapies indicates that trigger point therapy can significantly reduce both the severity and frequency of headaches. Trigger points in the suboccipital muscles can lead to pain throughout the scalp, which is a common symptom of tension headaches.
The suboccipital muscles are located at the base of your skull and help with head movement and stability. When these muscles become tight, they can press on the greater occipital nerve, which leads to a "tight band" feeling around your head. The SCM and trapezius muscles can also cause pain that moves to your forehead, temples, or behind your eyes. Working on these trigger points is very important for effective headache relief.
Easy JANMI Exercises for Tension Headache Relief
At JANMI, we believe that releasing trigger points is just the first step. We also use exercises to help keep muscles relaxed and healthy. Here are some exercises you can do at home:
Suboccipital Release and Chin Tuck
Suboccipital Release: Lie on your back with a tennis ball or lacrosse ball under the base of your skull. Let your head rest on the ball and slowly roll it from side to side for 1-2 minutes. This helps loosen tight muscles and reduce pressure on the greater occipital nerve.
Chin Tuck: After releasing the suboccipital muscles, perform a chin tuck by gently pulling your head back as if making a "double chin." This strengthens the deep neck muscles and helps correct forward head posture.
Levator Scapulae Stretch
How to Do It: Sit up straight and hold the bottom of your chair with your right hand. Tilt your head forward and to the left, as if you are looking at your left armpit. Use your left hand to gently guide your head for a deeper stretch. Hold for 20-30 seconds, then switch sides. This helps stretch the levator scapulae and ease neck tightness.
SCM Stretch with Deep Breathing
How to Do It: Turn your head to the left and tilt it slightly back to feel a stretch along the right side of your neck. Use your left hand to apply gentle pressure. Hold for 20-30 seconds while taking deep breaths. Repeat on the other side. This helps relax the SCM muscle and reduces its role in causing headaches.
Upper Trapezius Mobilisation
How to Do It: Sit or stand upright and place your right arm behind your back. Use your left hand to gently pull your head toward your left shoulder. This helps loosen the upper trapezius muscle, which often gets tight in people with tension headaches.
Why Corrective Exercises Are Important
Corrective exercises are essential for maintaining the benefits of trigger point therapy. Weak neck muscles can cause trigger points to come back quickly. At JANMI, we focus on exercises that help balance your muscles. Strengthening the rhomboids and mid-trapezius can help prevent rounded shoulders, which often lead to tension headaches.
Get Headache Relief in Marylebone, London
If you have tension headaches that keep coming back and want a personalised, effective solution, visit JANMI Soft Tissue Therapy at 49 Marylebone High Street, London. We use trigger point therapy and exercises to address the main causes of muscle tension. Our goal is to help the Marylebone community and beyond find lasting relief from tension headaches.
Conclusion
Tension headaches are often caused by tight muscles and trigger points. By using trigger point therapy and corrective exercises, the JANMI Method can help reduce both how often you get headaches and how intense they feel. Instead of just treating the symptoms, we work on the underlying issues so you can feel better for longer.
If you deal with tension headaches often, combining trigger point therapy with the right exercises is one of the best ways to get relief. At JANMI Soft Tissue Therapy in Marylebone, we are dedicated to using proven methods to help you take control of your health.
Disclaimer
The information in this guide is for educational purposes only and should not replace professional medical advice. Always consult your healthcare provider before starting any new therapy or exercise, especially if you have an existing health condition.
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