Headaches and migraines can disrupt daily life, making even the simplest tasks difficult to manage. While there are many approaches to headache and migraine relief, incorporating simple, consistent exercises into your routine can be a game-changer. Just like brushing and flossing help maintain dental health, these three exercises can be your daily maintenance routine for headache prevention and relief.
1. The Chin Tuck Exercise
One of the most effective ways to reduce neck tension is through the chin tuck exercise. This move helps reset your posture and reduce stress on the upper part of your neck, a common source of headaches.
How to Do It:
- Sit or stand up straight with good posture.
- Gently slide your chin back, creating a slight double chin.
- Hold the position for a few seconds and then release.
- Repeat 10-15 times.
You should feel a light stretch at the base of your skull. This exercise helps counteract the forward head posture that develops from prolonged sitting, screen time, and general poor posture.
2. Foam Roller Chest Stretch
This exercise helps open up the chest and improve shoulder positioning, which can relieve unnecessary tension from the neck and upper back.
How to Do It:
- Lie down on a three-foot foam roller so it supports your head and extends to your lower back.
- Bend your knees and keep your feet flat on the floor.
- Extend your arms to the sides at shoulder height, palms facing upward.
- Let your shoulders relax and focus on deep breathing.
- Hold this position for 5-10 minutes.
By stretching out the chest and realigning the shoulders, this exercise reduces the strain on neck muscles, helping to prevent tension headaches.
3. Theraband Rows for Shoulder Strength
A forward shoulder posture often contributes to neck tension and headaches. Strengthening the muscles that support proper posture can alleviate this strain.
How to Do It:
- Anchor a resistance band to a sturdy object like a door handle.
- Stand tall with feet hip-width apart.
- Hold the band with both hands, arms extended in front of you.
- Pull the band toward you, bringing your elbows back while squeezing your shoulder blades together.
- Slowly return to the starting position and repeat 10-15 times.
Strengthening the muscles that pull your shoulders back can reduce reliance on neck muscles for support, leading to long-term relief from tension headaches.
The Benefit of Daily Maintenance
We all know that brushing and flossing our teeth daily prevents cavities and long-term dental issues. These simple exercises serve a similar purpose for headaches and migraines. They help maintain proper neck posture, reduce tension buildup, and prevent headaches before they start. Just like dental care is an ongoing routine, taking care of your neck and shoulders should be part of your daily self-care habits.
While these exercises might not completely eliminate headaches for everyone, they are a foundational part of keeping your neck healthy and preventing unnecessary tension. If you struggle with frequent headaches or migraines, consider making these movements a daily habit and encourage those around you to do the same.
If symptoms persist or worsen, seeking professional care like the treatment we offer at Novera: Headache Center, can be the next step in finding lasting relief.
Start treating your neck health as seriously as your dental hygiene, and you might just notice a significant improvement in your headache and migraine symptoms!
To hear Dr. Taves talk more about these exercises, check out this Youtube video.
