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In addition
to being given an antityramine diet
see Dr. Diamond’s Antiheadache Diet
patients at Diamond Headache Clinic in Chicago are instructed
in relaxation techniques.
The following is
a typical relaxation exercise.
The
exercise can be memorized, or the written instructions can be
recorded on a cassette tape.
The entire exercise, which relaxes the facial area, neck, shoulders,
and upper back, takes about five minutes.
Before you begin, make sure you won’t be disturbed—close the
door and take the phone off the book.
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- Settle back quietly
and comfortably into a favorite chair or sofa. Allow your muscles
to become loose and heavy
- Wrinkle up your forehead,
hold it, then smooth it out, picturing the entire forehead becoming
smoother as the relaxation increases.
- Frown, creasing your
eyebrows tightly, feeling the tension. Let go of the tension,
smoothing out your forehead once more.
- Close your eyes more
and more tightly Feel the tension as you hold them shut. Relax
your eyes until they are closed gently and comfortably
- Clench your jaws and
teeth together. Feel the tension build, then let go and relax,
letting the lips part slightly. Allow yourself to feel relief
in the relaxation.
- Press your tongue hard
against the roof of your mouth. Again, feel the tension, then
relax. Relaxation. Feel the relaxation all over your face, forehead
and scalp, eyes. Jaws, lips, and tongue.
- Purse your lips together
more and more tightly, then relax. Notice the contrast between
tension and
- Press your head back
against your chair, concentrating on the tension in the neck.
Roll your head to the right and feel the tension slide. Repeat
to the left. Straighten your head and bring it forward, pressing
chin to chest. Finally, allow your head to return to a comfortable
position.
- Shrug your shoulders
up to your ears, holding the tension, then drop. Repeat the shrug,
then move the shoulders forward and backward, feeling the tension
in your shoulders and upper back. Drop the shoulders and relax.
- Allow the relaxation
to spread deep into the shoulders, into your back. Relax your
neck and throat. Relax your jaws and face. Allow the relaxation
to take over and grow deeper and deeper When you are ready, slowly
open your eyes.
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Fred D. Sheftell, M.D.
Recommends the following
relaxation exercise to his headache patients:
Lie down and
relax your muscles.
Place your hand on your stomach and take a deep breath.
As you inhale to the count of five, feel your stomach rise.
Allow yourself to slowly’ exhale to the count of five, letting
your stomach fall.
Imagine that you are breathing in relaxation and breathing out
tension.
As you breathe, visualize the muscles in your head and neck as
if they were scrunched up, tense.
Then, picture them becoming relaxed and smooth, parallel to one
another
Continue the deep breathing for five minutes, then slowly open
your eyes.
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Bravenet
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