THE POWER STRETCH PROGRAM FOR HEADACHE RELIEF! You are about to learn 4 simple power moves that can reduce cervical strain, stiffness, reduce disc damage and bring an end to chronic headaches. This program is brought to you by www.newheadachecure.com For a simple solution to headaches and migraines visit www.newheadachecure.com for a mini course on how to cure your chronic headaches with a simple safe natural treatment approach. Your friend in health Peter G Cronje PT
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THE POWER STRETCH PROGRAM FOR HEADACHE RELIEF: In this short exercise sequence I intend to provide you with some stretches that will: 1. 2. 3. 4.
Stop your neck muscles from spasm during the day. Reduce the “stiff neck” syndrome. Reduce disc degeneration in your spine. Reduce stress headaches from creeping up on you.
Please consult with your doctor before attempting the exercises. If you have preexisting conditions that may be aggravated by these exercises then PLEASE DO NOT DO THEM! If you experience more pain with these exercises, PLEASE STOP AND DO NOT DO THEM! Why the power stretch program? We all sit a lot and this changes the natural curvature of our spines. Your muscles that become short and weak: Pectoralis Iliopsoas Rectus Abdominus ….to name a few Your postural changes: Forward head Rounded shoulders Flat low back Your symptoms: Stiff neck Low Back Pain Carpal Tunnel Headaches Difficulty Sleeping Irritability Depression
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Your Program: Do the exercises whenever you feel you are starting to get a headache, after you’ve sat a lot. Try to do them at least 3x day on a regular basis. Exercise sequence: 1. Door stretch 2. Towel stretch 3. Wall slides 4. Double arm extension 5. Towel or Belt – External rotation Repeat each exercise 510x, 3x day
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Door stretch
Goal: Decrease rounded shoulder and forward head position. Exercise: Place hands or forearms against side of doorway. One foot in front of the other, gently lean forward. You should feel a stretch in your chest muscles. No neck pain or shoulder pain should be felt. Duration: Repeat 10x, hold 10 seconds
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Towel/Belt stretch
Goal: Decrease rounded shoulder and forward head position. Exercise: Use a towel or belt. Grip one end and other end behind back. You should feel a stretch in the triceps(muscles in back of top arm) and deltoid and external rotators(arm behind back). This is an intense stretch an can leave you with stretch soreness. GO SLOW on this one! Start out lightly on this one. No pain should be felt. Duration: Repeat 3x, hold 10 seconds each side.
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Wall slides
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Goal: Improve trunk mobility. Exercise: Place hands and forearms against wall palms up. Your heels, butt, shoulders, arms and head should be in contact with the wall and remain in contact during the whole movement. Gently move from side to side repeating 10x each side. No pain should be felt. Duration: Repeat 10x
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Double Arm Extension
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Goal: Decrease rounded shoulder and forward head position and improve shoulder mobility. Exercise: Clasp hands behind back. Gently raise arms behind back to point of resistance. Hold 10 seconds. Make sure you keep your body still and do not try to compensate. Stretch should be felt in front of the shoulders. Duration: Repeat 10x, hold 10 seconds
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Elastic Band – External rotation
Goal: Improve external rotator muscle strength. Decrease forward/rounded shoulder position. Exercise: Keep elbows to side. 90 degree angle at elbows, shoulders should be relaxed. Gently pull hands side to side together. Hold 10 seconds, repeat 10 seconds. Duration: Repeat 10x, hold 10 seconds
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I hope you find these power exercises just as helpful to you as they have done for my patients and I. Please keep me updated on your progress. You are welcome to share and email this document to a friend that you care about and have them visit http://www.newheadache cure.com/index.html to get started on the program. If you are a website owner and would like to use this pdf as a bonus on your site please feel free to use it Please stay in touch and keep me posted on your progress. Your friend in health Peter G Cronje PT www.NewHeadacheCure.com
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