Headache and Migraine

What can cause headache and migraine pain?

- They can be a result of muscle contractions in the head or neck regions, it can also appear from bright screens, loud music, hunger, emotional/mental stress, low iron levels and not getting enough rest.

What are common signs?

  • Nausea
  • Sensitivity to light
  • Stiff neck
  • Pain that stays in one spot
  • Generalized neck pain

What types of exercise help headaches and migraine pain?

*Prior to excercise it's important to get assessed by a regulated healthcare professional so the proper treatment is in place*

Chin tucks:

  1. Start by lying down on your back
  2. Roll a small towel and place is behind you neck
  3. Bring your chin towards your chest without lifting your head up from the towel (sort of like making a double chin)
  4. Hold position for 8-10 seconds and repeat up to 10 times

Shoulder blade retractions:

  1. Start by sitting upright with good posture
  2. Start by pulling you shoulder blades together and hold this for 8 seconds
  3. Return to starting position
  4. Repeat up to 10 times

Neck Stretches- Upper trapezius stretch:

  1. Start by sitting in a upright position with good posture on a chair
  2. Place your hand on your head
  3. Gently pull your head toward your shoulder
  4. Hold for 30 seconds
  5. Repeat 3 times on each side