The Best Stretches for Headache Relief | Chiropractor for Headaches in West Des Moines, IA
Hello everyone from Truth Family Chiropractic. Today, I’m excited to share three stretches and three exercises that will help alleviate your headaches and migraines.
1. Chin Tucks
This first exercise can be done lying down or standing against a wall. Position your shoulder blades and head against the wall. Then, perform what I like to call a “double chin” by pulling your chin backward. Hold this for about 30 seconds to stretch the neck muscles effectively, then relax. Repeat for a total of 30 seconds. This exercise helps stretch and relax the muscles at the top of your neck.
2. Towel Stretch
For tension headaches that start at the base of your skull and wrap around your head, this stretch is excellent. Use a towel or pillowcase, placing it at the base of your skull. Keep one arm down and relaxed while using the other to gently pull the towel across and upwards. Ensure your neck muscles are fully relaxed during this stretch. Hold for about 20 seconds on each side to effectively release tension in the suboccipital muscles.
3. Seated Neck Stretch
This stretch is ideal for those who spend long hours at a desk. Sit up straight in your chair and anchor one hand to the chair for stability. Turn your head away and downward from the anchored arm, then use your other hand to gently pull your head further down by hooking it at the base of your skull. Hold this position for about 30 seconds. This stretch targets the levator scapula and suboccipital regions, relieving tension that often leads to headaches.
These exercises are simple yet effective ways to alleviate headache and migraine symptoms, especially for those who experience tension from poor posture or long hours at a desk. Remember, consistency is key to seeing improvement, so incorporate these stretches into your daily routine for the best results.
