頭痛体操 Exercise to relieve headache and stiff shoulders
2009.09.06
上手な頭痛体操のコツ
頭痛体操は片頭痛の予防、特に慢性化の予防や治療に効果的です。片頭痛の結果起生じた首の後ろのしこりが続くと片頭痛が起こりやすくなります。首のしこりをストレッチ体操でほぐすと、脳の痛み調節系に良い刺激が送られます。朝夕一回づつ、それぞれ２分間程度の体操で首の硬さがほぐれます。

片頭痛の最中に体操をすると頭痛がひどくなるので注意して下さい。一般に、脳内で起こる頭痛は動いたり息んだりすると強くなります。運動により脳の圧が上昇するためです。片頭痛は脳の血管が痛む病気ですので、軽い運動でも頭痛や吐き気が悪化します。逆に、緊張型頭痛は軽い運動で痛みの紛れるのが特徴で、片頭痛と対照的です。

頭痛の時、ちょっと体操をしてみて、ひどくなるのは片頭痛、少し紛れるのは緊張型頭痛ともいえます。自分で片頭痛を識別する方法の一つです。








肩こり体操






片頭痛間欠期の筋・圧痛点に注目 (Sakai 2008)
１）片頭痛患者の後頸部に筋硬結・圧痛点

２）検者が指で圧迫すると
　ｰ鈍痛（強い）、ときにするどい痛みを感ずる
　ｰ患者は逃避するほど

３）するどい痛みは頭部にも放散する

４）ストレッチにより筋硬結・圧痛が消失する




Exercise to relieve headache:

The muscles around the neck support the head as well as moving it. Since these muscles have to hold up both the neck and head for a long time, they get tired and become hardened. These stiff muscles are one of the causes of headache.

This exercise stretches the muscles (inner muscles) which support the head and neck. When these muscles are stretched, their stiffness and fatigue disappear and the headache may be relieved.

1) Stand upright facing forward, keep your head still. Without moving your head, swing both shoulders to the right and the left as far as you can. Keeping the neck still as the axis, swing your shoulders. This motion will stretch the muscles (inner muscles) which support the head and neck.

2) If you do this exercise sitting in a chair, make sure that you swing your shoulders far enough so that you feel that the muscles behind your neck stretching.


Exercise to relieve stiff shoulders:

Shoulder muscles not only support the arms but make it possible for the arms to move freely. Human arms are pretty heavy. Even just hanging your arms puts a lot of stress on your shoulder muscles. This burden can cause stiff shoulders. By stretching your tired shoulder muscles, you can improve your circulation.

1) Bend your arms and, keeping the elbows pointed down, rotate your arms clockwise around each shoulder socket. Make a full, circular rotation with your shoulder socket as the center point. This motion is similar to taking off a coat. If you feel your muscles unknotting, you are doing this exercise right!

2) Reverse the motion. With your arms bent, rotate them counter clockwise around each shoulder socket. Keep your elbows pointed down. Make a full, circular rotation with your shoulder socket as the center point. This motion is like wearing a knapsack. When rotating your arms, try not to strain, let gravity help you make the movements.