How are you feeling with your migraines? Is this a bad season for you with your migraines? Some are greatly affected by the weather, some by foods, while many others are commonly affected by stress. Can simple stretching relieve migraines?
This week we are going to touch on a few stretching exercises that can be of great benefit to migraine sufferers. Not only can simple exercises help to relieve stress, but when you stretch it can help with migraine prevention when done consistently. Try to fit some of this into your daily routine for maximum benefit.
Gentle neck and shoulder exercises may be used to relax and stretch strained, shortened muscles. This can reduce tension and decrease the risk of headaches triggered by muscle irritation. For some people, strengthening exercises are also recommended.
Stretching
Keeping your head level, slowly turn it until you are looking straight out over one shoulder. Hold this position for one to two seconds, then look down at the shoulder. Return your head to center, and then repeat in the other direction. For a greater stretch, remain in each position for 10 to 20 seconds.
Keeping your head level, slowly turn it until you are looking straight out over one shoulder. Hold this position for one to two seconds, then look down at the shoulder. Return your head to center, and then repeat in the other direction. For a greater stretch, remain in each position for 10 to 20 seconds.
Squeeze your shoulder blades together. Then pull your head straight back, making sure to keep it level. Hold this position for 5 to 10 seconds, then relax. Repeat 10 times.
Chinning
Starting with your head level and looking straight ahead, inhale and tuck in your chin. Then exhale and stick out your chin. Repeat 3 to 5 times. This exercise helps your head stay in the proper position on your neck.
Shoulder Shrugs
Relax your arms at your side, then lift your shoulders to your ears. Squeezing your shoulder blades together, rotate your shoulders to the back and then down. Repeat 10 times. Please Note: Do not rotate your shoulders forward.
Shoulder Retraction
Touch your fingers to your ears and raise your elbows slightly. Making sure not to push or pull on the neck, squeeze your shoulder blades together. Hold for 5 seconds, then release.
Upper Back Stretch
With arms extended in front of your body, clasp your hands together. Pull your shoulder blades apart gently, then drop your chin to your chest.
Hold this position for 10 to 30 seconds.
Trapezius Stretch
Turn your head 45 degrees to the right. Reach over the top of your head with your right hand and cradle the back of your head with your fingers. Gently pull your head toward your right shoulder, and hold for a count of 20. Repeat on the left side using your left hand.
It can greatly increase the results with this stretch if you put the opposite hand underneath your backside while you are doing this stretch as it induces greater stretching.
I hope you try incorporating some of these easy-to-do stretches into your daily routine. These exercises are a great tool for migraine prevention or relief. Our muscles get so tight and often can have a tendency to start headaches which trigger migraines. I have been doing these for several years now, and have found them very beneficial. I hope you will too.
Do you track your headaches and foods? This is a key component for migraine relief.
For your FREE migraine diary, ==<CLICK HERE<==Each one of us reacts differently to different things – there is no one-size-fits-all with migraine treatment. However, with that said, if you or a family member have frequent migraines, then I would love to be able to help. I can help you implement some strategies and teach you how to maximize your prevention and help during migraine attacks, and help you to live with less pain and less days of debilitating headaches. Simply contact me to book an appointment for assessment so that we can map out an individualized treatment and prevention plan.
Yes!! Great info!! As someone who has lived with pain in the past I had to eventually learn the benefits of stretching. I now use stretching, breathing and body awareness as tools for prevention. Valuable tips and strategies here. Thanks!!
These ares some great suggestions for those who suffer to add to their daily routines. Doing it every day as you suggest would make all the difference than one in a while. Thank you.
As a long time migraine sufferer AND a Chiropractor, these stretches really do help! They don’t necessarily prevent ALL migraines but doing the stretches will help if it stems from musculoskeletal or ergonomic issues. Great tips Lynn!
It’s funny how most of us don’t think about stretching as a way to relieve headaches. I know I didn’t for a long time! You explained how to do the stretches very well.
This is great, thank you. I have struggled with migraines and headaches for many years. Stretching and movement makes a big difference.
Thank you for sharing. These stretches will help anyone who sits at desk all day long.