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4.


2. Neurodynamic stretch Place your feet against a


wall with your knees slightly fl exed, hands behind your back, spine slumped but your head erect. Allow your chin to drop to your chest. A normal response is a feel- ing of stretch on the back of your neck. Some people with headaches will feel a stretch along their spine or on the backs of their legs. If you feel a stretch in these areas you can use this as a stretching technique. Assume this posi- tion and just nod your head up and down for one min- ute, repeat 1-2 times. The stretching sensation should gradually decrease.


3. Trigger point


with tennis balls Take two tennis or la-


crosse balls and put them into a sock. Tie a knot in the sock so that it looks like a peanut. Lie down and place the sock at the base of your skull. Apply for 3-5 minutes.


4. Stretching the upper tra- pezius and levator scapula muscles


Tightness in these mus-


cles contributes to tension- type headaches. To stretch these muscles, assume the following positions and hold for 30-60 seconds, repeat 2-3 times each side. You should feel a stretching sen-


4. 2.


release


5. 6.


sation along the upper tra- pezius and the back of the neck. You should feel any pain or pinching in your neck as you do this exercise.


5. Acupressure point At the base of your thumb


and index fi nger is an acu- pressure


point for head-


aches. Feel for a tender spot in this region and then apply pressure for 1-2 min- utes. Apply pressure that produces mild to moderate discomfort. The discomfort should gradually decrease.


6. Instrument-assisted soft tissue mobilization There are several tools


that you can purchase that allow you to stretch out the muscles on the back of your neck. They range from $3 to $100.00. These tools are easy to use and can get deeper than just massage. Have a physical therapist show you how to use them properly. The movement is essentially a “scraping” type motion. If you want to pur- chase a tool, I recommend the fi broblaster, the myotool, the comet or guasha tools.


March 2015 | USA Shooting News


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