Exercises for headache
You should reach for medicine or close your eyes and lie down in the dark as soon as your head starts to pound. Moreover, if you have a tension headache, there is an unexpected solution i.e., exercise. No fears if going for a run or gym is the last thing on your mind. Put the sweating workout off for another day. You require a different type of workout fix right now. What you need is an exercise that will help you relieve stress and loosen up your muscles – which are two of the most common causes of tension headaches. Certain types of exercises for headache can help you with both of these issues.
Headache relief tricks
Stretching, when done on a regular basis, can assist you to relax your mind and body. Yoga exercise for headaches incorporates stretching, breathing, and meditation.
Stress and anxiety, which are typical migraine triggers, maybe relieved in this way. This effect is backed up by scientific evidence. According to a study published in 2020, yoga combined with medicinal therapy improves migraine management over medical therapy alone.
Physical tension can exacerbate tension and suffering, making it even more difficult to control migraine outbreaks. Exercises for headaches such as yoga and stretching relieve the physical strain by loosening muscles and relieving strain and tension.
Top 5 Exercises for Headache
- Child’s Pose
The stretch is incredibly useful if you relax your arms alongside your body. It also relaxes the mind while stretching the back muscles.
How to do it:
- Kneel on the ground. Knees should be radiating outwards to the width of the mat. Keep your big toes together and your buttocks on your heels.
- Place your hands on your thighs and extend your spine.
- Reach your hands to the top of the mat and lower your torso between your thighs. Release your neck, shoulders, and arms by placing your forehead on the mat. Hold the position for thirty seconds. Another alternative is to rest arms beside the body, palms facing upwards while hands beneath buttocks.
Neck Exercises for headaches – Side Neck Bend
A mild stretch that reduces stress in the neck and upper back is the side neck bend. It’s a flexible technique because you can do it while sitting or standing.
Steps to do
- Begin by sitting or standing in a comfortable position. Maintain a neutral spine, relaxed shoulders, and arms at your sides.
- Reduce the size of your right ear to the size of your right shoulder. Stretch your left hand toward the ground and bend your fingers upward. Hold the position for thirty seconds.
- Return to your original starting spot. Repeat on the opposite side.
Downward Facing Dog
Another popular exercise is a downward-facing dog. It’s claimed to help relieve migraine headaches by increasing blood flow to the brain and reducing tension throughout the body.
Steps to follow:
- Begin with crawling on all four limbs. Hands should be shoulder-width apart, and knees should be hip-width apart. Maintain a neutral spine.
- Tuck your toes beneath and press your hands into the mat. Lift your hips to extend your legs, but don’t lock your knees.
- Create an upside-down “V” with your body to extend your spine. Reach towards the floor with your heels. Hold the position for thirty seconds.
Thread the Needle
This pose will extend your upper back if your shoulders are stiff. A mild low back twist is also included, which helps to relieve stress.
Steps to follow
- Begin by crawling around on your hands and knees. Knees should be hip-width apart and hands should be shoulder-width apart. Maintain a neutral spine and place your feet on the mat’s tops.
- Reach to the left with your right arm extended under the left arm. Keep knees and feet in position while lowering right ear and shoulder to mat. 30 seconds of holding
- Get down on your hands and knees again. Reverse the process.
Seated Forward Fold
Laying your head on anything can be really relaxing. It’s a key component of the two-legged front bend, also known as the sitting forward fold. Leg muscles also loosen as a result of this stance.
Steps to follow –
- Sit on the ground with your legs up in front of you (stretched on the ground). If you need further assistance, use a folded towel or cloth under your hips.
- As if your feet are against a wall, point your toes upwards. Increase the length of your spine.
- Bring your body to your thighs by bending forward from your hips. If it’s more comfy, bend your knees slightly.
- Place your hands on your feet and your forehead on your legs. Hold the position for thirty seconds.
Anxiety and stress, which are frequent headache causes, can be relieved with the above exercises for headaches. Moreover, Migraine management is a way of life, not just therapy. Regularly perform these exercises, limit additional triggers, and take your headache medicine as indicated. Talk to a pain management expert or physiotherapist if you’re new to stretching. They can give you advice on how to be comfortable while stretching.