4 At-Home Exercises for Headache Relief | Chiropractor for Headaches in Westlake, OH
Hello, I’m Dr. Greg from Paramount Chiropractic. Today, I’ll guide you through four straightforward exercises you can perform at home or in the office to alleviate headaches and migraines. These exercises are designed to target the muscles that often contribute to these conditions due to poor posture and daily stressors.
Neck Stretching
- Technique: Reach behind your back, grasp your wrist, and gently pull across to create tension on the opposite shoulder. Tilt your head towards the shoulder of the arm that’s pulling, stretching the opposite side of your neck. Rotate your head down towards your foot, then back over your shoulder. Perform these stretches for 10-15 seconds on each side.
- Target Muscles: This stretches the upper trapezius, levator scapulae, scalenes, and sternocleidomastoid (SCM) muscles, all of which can become tense from poor posture.
Neck Isometric Exercises
- Technique: Use your hand as resistance and push your head into your hand from different angles—lateral, rotation, and posterior—for 5-10 seconds each, strengthening the neck muscles. Ensure to perform these exercises on both sides.
Tracing Exercises
- Technique: Hold both thumbs in front of you and trace them with your eyes, moving your head past your shoulder and slightly up, then back to the center. Perform 10 repetitions on each side without rotating your torso, keeping it straight. This exercise introduces a neurological component and motion to the neck.
Prone Neck Extension
- Technique: Lay face down on a comfortable surface. Lift your head to activate and strengthen the posterior neck muscles. For an advanced version, perform a modified Superman by lifting the opposite arm and leg simultaneously. Start with 5-8 repetitions and work up to 10-12 as you gain strength.
These exercises are effective in stretching and strengthening the muscles around the neck and spine, providing support and alleviating the tension that can lead to headaches and migraines. By incorporating these simple routines into your daily life, you can address some of the root causes of your discomfort.
If you found these exercises helpful, please give this video a like and share it with others who might benefit. Should you have any questions or need further assistance, feel free to leave a comment below. Stay healthy and take care!
