This daily exercise program was able to reduce headaches in minutes!
In an Article from 2011, Andersen et al took 198 office works with neck and shoulder, and assigned them to 2 different exercise groups, or a control group. Participants performed the exercise program for 10 weeks.
Both exercise groups used only ONE exercise, the lateral raise. If you want to see the exercise in action, check out the video below!
At the end of the 10 weeks, the 2-minute exercise group had a reduction in headache frequency of .63 days/week, and the 12-minute exercise group had a reduction in headache frequency of .79 days/week!
It's important to note in the population studied that headache frequency per week was low overall (1.5 days in the 2-minute group & 1.4 days in the 12-minute).
About 80% of those in the study reported having tension-type headache and 5% migraine; 15% did not have know the etiology of their headache. So, it would seem that these exercise programs would be beneficial for those with tension-type headache.
The lateral raise was the only exercise used in both groups.
Stand in the middle of the band, arms at sides to start -
Raise arms to 90 degrees at the sides, slightly forward with elbows bend 5 degrees.
2 seconds to raise the arms, 2 seconds to lower the arms
Equipment that was used were TheraBand Resistance Tubing
Here is a link to the equipment:
**This is NOT an affiliate link**
The Exercise Protocols
This exercise protocol is the Andersen et al. in 2011 (links below).
The 2-minute exercise group performed 1 set of lateral raises until failure or 2-minutes, which ever came first.
The 12-minute group performed 5-6 sets of 8-12 reps. Each set was started every other minute (0 min, 2, 4, 6, 8, 10).
The programs were each performed 5 days per week.
For both groups, during the first 2 weeks men would use the green tubing, and women would use red. After this 2-week period participants would then increase to the next level of resistance.
**This is not personalized medical advice. This content is intended as educational content. If you are a patient, seek care of a health care professional.