Discover how this daily exercise routine can significantly reduce headaches within minutes!
In an Article from 2011, Andersen et al took 198 office works with neck and shoulder pain were divided into two exercise groups and a control group. Over a span of 10 weeks, participants diligently followed the exercise program, yielding impressive results.
The key exercise used in both groups was the lateral raise. To see the exercise in action, watch the informative video provided below!
At the conclusion of the 10-week period, the group performing the 2-minute exercise witnessed a reduction in headache frequency by an average of 0.63 days per week, while the 12-minute exercise group experienced a reduction of 0.79 days per week!
It's worth noting that the participants in the study had a relatively low baseline headache frequency, averaging 1.5 days per week in the 2-minute group and 1.4 days per week in the 12-minute group.
Approximately 80% of the participants reported tension-type headaches, 5% experienced migraines, and the remaining 15% were unsure of the underlying cause of their headaches. Hence, these exercise programs appear particularly beneficial for individuals with tension-type headaches.
Exercise Instruction:
The lateral raise is the sole exercise employed in both groups. Follow these steps to perform the exercise correctly:
Stand in the middle of the band with arms at your sides to start.
Raise your arms to 90 degrees at the sides, slightly forward, with elbows bent at a 5-degree angle.
Take 2 seconds to raise your arms and 2 seconds to lower them.
The recommended equipment for this exercise is TheraBand Resistance Tubing. You can find the equipment through the provided link**.
The Exercise Protocols
This exercise protocol is based on the renowned study conducted by Andersen et al. in 2011. The two groups followed specific routines:
The 2-minute exercise group performed a single set of lateral raises until failure or for a maximum of 2 minutes, whichever came first.
The 12-minute exercise group completed 5-6 sets of 8-12 repetitions. Each set commenced every other minute (at 0 min, 2 min, 4 min, 6 min, 8 min, and 10 min).
Both exercise programs were performed 5 days per week.
During the initial 2-week period, men utilized green tubing, while women used red tubing. After this initial phase, participants progressed to the next level of resistance.
Conclusion
Incorporating a brief 2-minute exercise into your daily routine can have a significant impact on reducing headaches. The study by Andersen et al. showcased the effectiveness of the lateral raise exercise in decreasing headache frequency. By following the recommended protocols and using TheraBand Resistance Tubing, you can take a proactive approach towards minimizing headaches and improving your overall well-being. Start your journey to a headache-free life today!
References:
**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.
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