Headaches and migraines are among the most common ailments people experience. Migraines affect more than 10 percent of the population worldwide and often prevent sufferers from being able to work or participate in everyday activities. Having several treatment options at your disposal is always ideal, and while medication may help, there are other things you can do to ease the pain, including stretching. Adding the following three simple stretches to your migraine relief arsenal could make all the difference.
3 Stretches to Help Manage Your Migraines
Stretches work to relieve migraines by releasing tension in the head, neck, and shoulder muscles. Tension in these areas is what often leads to migraines in the first place. When these muscles are relaxed, it can help reduce the intensity and frequency of migraine attacks. However, before trying any new exercise or stretches, check with your doctor first, especially if you have other underlying health conditions.
1. Towel Stretches
Incorporating towel stretches into your migraine relief routine is a great way to target your neck and shoulder muscles. There are several towel stretches you can do, but these two are particularly effective:
For the first stretch, start by sitting up straight in a chair with your head level. Next, wrap a towel around the back of your neck. Hold both ends of the towel, so it is taut. Next, slowly lift your head and look up at the ceiling until you feel a gentle stretch. Return to the starting position and repeat this stretch ten times.
For the second stretch, again start by sitting up straight in a chair with your head level. Drape the towel over your neck and look over one shoulder while using the opposite arm to assist in motion. Gently pull one end of the towel until you feel a stretch, and hold for 10 seconds. Return to the starting position and repeat on the other side.
2. Shoulder Rolls
Shoulder rolls are excellent for reducing stress and tension in the shoulders, neck, and upper back. In addition, shoulder rolls aid in improving circulation in these areas. To do a shoulder roll, start by standing up straight with your shoulders down and relaxed. Next, slowly roll your shoulders forward ten times and backward ten times. Be sure to keep your head level throughout the exercise to avoid straining surrounding muscles.
3. Neck Rotations
Neck rotations help to stretch the muscles in your neck and relieve migraines. To do a neck rotation, stand or sit up straight with your shoulders down and relaxed. Then, slowly turn your head to the right until you’re looking over your shoulder. Return to the starting position and then repeat on the other side. You may also want to try doing a full circle with your head. Slowly rotate your head clockwise and then counterclockwise.
Other Ways to Find Migraine Relief
The above stretches are just a few of the many effective migraine relievers available. There are also several other migraine treatments to consider. If stretching has not provided you with the relief you need, the migraine treatments below may be worth exploring.
Acupuncture
Acupuncture has been used for centuries to treat a wide array of ailments, including migraines. This alternative therapy involves the placement of thin needles into strategic points on the body. This helps relieve tension and migraines by enticing the release of endorphins. Endorphins act as the body’s natural painkillers and can help to improve mood and circulation. In addition to treating migraines, acupuncture has also been known to treat the following:
- Allergies
- Stress
- Swelling
- Inflammation
- Sciatica pain
At Alliance Orthopedics, we offer acupuncture therapy as one of our many migraine treatments. Our highly trained and experienced acupuncture specialists will work with you to prevent and stop migraines at the source. If you are suffering from migraines or any of the above ailments, we encourage you to try acupuncture and see the difference for yourself.
Chiropractic Care
When it comes to migraine relief, chiropractic care is another excellent treatment option. Chiropractic adjustments help to align the spine and improve nerve function. By releasing some tension in the head and neck muscles, regular chiropractic adjustments may help relieve migraines. Pairing this with acupuncture may help expedite the healing process and provide you with long-lasting migraine relief.
Alliance Orthopedics is dedicated to providing a well-rounded approach to migraine treatment. This is why we offer both acupuncture and chiropractic care as part of our migraine treatment program.
Breathing Exercises
Deep breathing exercises are a great way to relax the body and mind. When you’re stressed or anxious, your body goes into fight-or-flight mode. This causes your heart rate and blood pressure to rise, which may lead to a migraine. To prevent this from happening, try some deep breathing exercises when you’re feeling stressed.
Inhale deeply through your nose and exhale slowly through your mouth. Repeat this ten times or until you feel your body relax. If you have a migraine, take 30 minutes to meditate. Focus on winding down your body and quieting your mind. It is best to meditate in a dimly lit and quiet room, as light and sound often make migraines worse.
Find Migraine Relief at Alliance Orthopedics
Through our world-class modalities and expert care, Alliance Orthopedics is able to provide patients with the migraine treatment options they deserve. If you’re struggling to find migraine relief, Alliance Orthopedics may be able to help. Contact us today and discover how we can help put an end to your migraines.