9 easy stretches for migraine relief | XpertsReviews.com

If you’ve ever had a migraine, you know how it can take over your day: throbbing pain, nausea, sensitivity to light and sometimes even stiffness in the neck or shoulders. It’s not just the headache, but also the impact on the whole body that can make it so difficult to deal with. But what if there was a way to alleviate this discomfort? Simple stretches for migraine relief can help by loosening tense muscles in the neck, shoulders and back, helping to release built-up tension. Not only can it relieve pain, but it can also improve flexibility, making movement and comfort easier. Ready to try?

What is migraine?

A migraine is more than just a headache, it is a neurological condition that can significantly disrupt daily life. It causes intense, stabbing pain on one side of the head and can also cause symptoms such as nausea, dizziness, vomiting, sensitivity to light and sound, and visual disturbances (aura), according to a study published by Statistics pearls. Some sufferers experience an “aura” before the pain begins, with visual disturbances such as flashing lights or blind spots. The exact cause is unclear, but genetic and environmental factors play a role. Migraines can last anywhere from a few hours to a few days, and managing them often requires a combination of medication, lifestyle changes, and rest. Here are some migraine stretches that are sure to provide relief.

9 Stretches to Relieve Migraine Pain

Here are 9 simple exercises or stretches for migraine sufferers that can help relieve symptoms quickly:

1. Lateral neck curvature

The neck and upper shoulder muscles are often the most tense during a migraine attack. Performing lateral neck flexion is a simple but effective stretch that can help loosen tight muscles and improve blood circulation, which can ease the discomfort caused by a migraine.

How to do it:

• Sit or stand up straight with your shoulders relaxed.
• Slowly tilt your head toward one shoulder, bringing your ear toward your shoulder.
• Use your hand to gently apply light pressure to your head for a deeper stretch.
• Hold the position for 20 to 30 seconds, then slowly return to the starting position.
• Repeat on the other side.

2. Seated Forward Curve

The seated forward bend is one of the gentle migraine stretches that helps relieve stiffness in the back, shoulders and neck. This pose also promotes deep breathing, which can help reduce stress and calm the nervous system, key factors in migraine relief.

How to do it:

• Sit on the floor with your legs extended in front of you and your feet flexed.
• Slowly bend forward at your hips, reaching your hands toward your feet.
• Keep your spine as long as possible when leaning forward. If you can’t reach your feet, use a towel or strap around your feet to deepen the stretch.
• Hold the position for 30 seconds to 1 minute, then slowly come back up.

3. Child’s Pose

Child’s pose is a relaxing yoga pose that can help relieve tension in the neck, back, and shoulders. It’s a gentle migraine stretch that also encourages deep breathing, promotes relaxation and releases tension.

How to do it:

• Start on all fours with your wrists directly under your shoulders and your knees under your hips.
• Slowly lower your hips toward your heels while extending your arms forward on the mat.
• Place your forehead on the floor and breathe deeply into your lower back.
• Hold for 1 to 2 minutes, then slowly return to the starting position.

Also read: Are you dealing with migraines? Adopt These 6 Lifestyle Changes to Manage Your Pain

4. Downward facing dog

This popular yoga pose stretches the entire body and helps relieve tension in the neck, back and shoulders. By promoting blood flow to the head and neck, it can help reduce the intensity of migraine symptoms.

How to do it:

• Start on all fours, with your hands slightly in front of your shoulders and your knees directly under your hips.
• Tuck your toes and lift your hips toward the ceiling, straightening your legs as much as possible.
• Your body should form an inverted V shape, with your head and neck relaxed.
• Hold the position for 30 seconds to 1 minute, then gently lower your hips to the floor.

5. Thread the needle

This is one of the great migraine stretches that helps release stress in your upper back, shoulders, and neck, where tension often builds up during a migraine. This migraine stretch also promotes spinal mobility and helps relieve tension that can contribute to headaches.

How to do it:

• Start in a tabletop position, on your hands and knees.
• Slide your right arm under your left arm, bringing your right shoulder and ear to the floor.
• Keep your left hand on the floor for support or extend it forward for a deeper stretch.
• Hold the position for 20 to 30 seconds, then slowly return to the starting position and repeat on the other side.

6. Chin tuck

The chin up is a simple but effective exercise that helps relieve pain and stiffness in the neck and upper spine. By aligning the spine and relaxing the muscles around the neck, this migraine stretch can reduce the discomfort associated with migraines.

How to do it:

• Sit or stand with your back straight and your shoulders relaxed.
• Slowly tuck your chin toward your chest, creating a double chin.
• Hold the position for 5 to 10 seconds, then return to neutral.
• Repeat 5 to 10 times.

7. Cat-cow pose

Cat-Cow is a dynamic stretch for migraine that improves spinal flexibility while releasing tension in the neck and shoulders. The movement between arching and rounding the back helps relieve stiffness and improves blood circulation to the head, which can relieve migraine pain.

How to do it:

• Start with your hands under your shoulders and your knees under your hips.
• Inhale as you arch your back and lift your head and tailbone toward the ceiling (cow pose).
• Exhale as you round your back, tucking your chin toward your chest and bringing your navel toward your spine (cat pose).
• Continue to circulate between cat and cow poses for 1 to 2 minutes.

8. Towel Stretch

The Migraine Stretch Towel is particularly effective in releasing tension in the upper back and neck, areas often affected by migraines. Using a towel allows for a deeper stretch of the neck, improving flexibility and relieving tightness.

How to do it:

• Take a towel and hold both ends with your hands.
• Place the towel behind your neck and pull both ends forward to stretch your neck muscles.
• Hold for 20 to 30 seconds, then gently release.

Also read: 9 Foods and Drinks That Can Help Manage Migraine Symptoms

9. Shoulder rolls

Shoulder rolls are a great way to release tension in your shoulders and upper back. This simple migraine stretch can improve blood circulation and relieve the stiffness often caused by migraines.

How to do it:

• Sit or stand with your back straight and your shoulders relaxed.
• Slowly roll your shoulders forward in a circular motion, then reverse direction.
• Perform 10 rolls in each direction.

Frequently Asked Questions (FAQ)

1. What are the main symptoms of a migraine?

Common symptoms of a migraine include severe, throbbing headache (usually on one side), nausea, vomiting, sensitivity to light and sound, and sometimes visual disturbances (aura).

2. Can stretching really help relieve migraine?

Yes! Gentle stretches can help reduce muscle tension in the neck, shoulders, and upper back, which can relieve migraine pain and prevent future episodes.

3. How often should I do these stretches for migraine relief?

It’s best to incorporate stretching exercises into your daily routine, especially if you feel tension building up in your neck or shoulders. Doing them 2 to 3 times a day can help manage symptoms.

4. Are these stretches safe to do during a migraine?

Although gentle stretching can sometimes provide relief, it is always important to listen to your body. If the pain is severe, it is best to rest and consult a healthcare professional before attempting stretching.

5. Can these stretches prevent the onset of migraines?

Although stretching doesn’t completely prevent migraines, it can reduce the frequency and intensity of attacks by releasing muscle tension and improving overall flexibility.

6. How long do migraines last?

Migraine pain can last anywhere from 4 to 72 hours, depending on severity and treatment. Some people experience frequent attacks, while others may have them less often.