Are you that individual who regularly suffers from migraines associated with a host of daily activities, or even poor posture? Are you seeking for the relief of your mild headaches; and which does not entirely rely on artificial medication? If your answer is yes, then you have come to the right place, as the article examines in excruciating details some simple but effective exercise for migraines you can do so as to relieve yourself from chronic headaches.
Even though workouts might trigger headaches, a consistent exercise routine can potentially aid in reducing the overall number of migraine incidences you experience, together with the frequency of the related symptoms. Researchers plus other medics have proven that exercises that are moderate may reduce both the severity and the frequency of the migraine attacks in people suffering from regular headaches. This is because workouts lead to significant changes in the levels of the various chemicals of the body.
In fact, they stimulate your body to produce the natural chemicals that control pain, known as endorphins, and the anti-depressant chemicals known as enkephalins. Well, this only implies that taking part in a well-planned workout program can aid limit your drug intake levels, particularly those taken on a daily basis to prevent migraines.
How Does Exercises Work in Relieving Migraines?
As earlier mentioned, exercise stimulates your body to release the natural pain controlling hormone, endorphins, which in turn helps in:
• Boosting your feeling of well-being and your general mood.
• Promoting a healthy pattern of sleep, hence lowering the levels of stress.
• Decreasing your sensitivity to migraine pains.
• Increasing your metabolism.
• Increasing your energy.
Exercises to do for headaches and migraines
Jogging, swimming, biking, and running are great ways to fit in an aerobic workout and are effective in reducing both the severity and the occurrence of headaches. However, you should always choose the exercise which best suits you, and one that you can enjoy. Try to take part in the activity for at least two hours on a weekly basis.
For you to ease the tensions on your muscles, you can employ this particular ten-minute exercise.While lying on your back, take a few deep breaths, but breathing out gradually. Scan’ your body in your mind, starting at the toes moving up to the top of the head. Take note of any area that feels tense. Relax in these particular areas, eliminating as much tension as you may. Rotate the head in a gentle, circular manner two times, as you roll your shoulders backward and forwards severally. Allow all your muscles to relax entirely.
Breathing exercises for migraines
If you didn’t know, deep breathing is a useful tool that can help prevent migraines. Just imagine a spot beneath your navel. Take a deep breath and fill that abdomen of yours with air, after that let it out, like a deflated balloon. If done correctly, every long and slow breath you exhale, you should feel more relaxed.
The prospect of attending yoga classes either at your local gym or home could play a vital role in relieving your headaches. Yoga incorporates breathing, meditation exercises, and stretching, and this will make you feel relaxed. In most occasions, migraines originate from muscles that are tight, and yoga poses plus other stretching techniques may help reduce both the tension and muscle tightness in your shoulders, neck, and the head. Also, yoga reduces your stress levels.
For more information on exercise for migraines check out Our Top Recommendation.
Five Simple Stretches that can relieve migraines
According to a study, a large proportion of headaches is as a result of the joints and muscles around the upper part of the neck becoming extremely tight, exerting more pressure on the nerves located at the top of your spine. This then leads to pain on the forehead and the back of your eyes.
But, the great news is that you may quickly alleviate the pain associated with tight muscles around your upper back and the neck. You can do the following stretches in the morning or even at breaks during work so as to minimize the tightness and reduce the potential of headaches related to tension.
The chin tuck stretching
This is a very straightforward stretching. Bend your head forwards gently with the help of one hand, while directing your chin towards the chest with the other hand until you start feeling a stretch at your neck’s back. Hold this position for thirty seconds, repeating a few more times.
For you to stretch these tight muscles further, bend your head forward, and turn it about thirty degrees to one side. If you turned to the right, then you should use the left hand to tilt the head forwards gently. Have your hand holding the base of your skull while performing the stretch, so as to feel the stretch in your finger’s underneath. Stay for ten minutes only, then turn your head thirty degrees to the left and use the right hand in pulling the other side.
The lateral flexion stretch
Sitting on your right hand, lay your left hand over the head and hold your right ear. Gently push your head to the left. This should make you feel a particular stretch down the left side of your neck near the shoulder. Hold for forty seconds, then repeat on the other side. Repeat the procedure three times.
Turn the head to the left so that it looks over your shoulder as far as possible. Hold for five seconds, and move on to the right and hold also. Repeat ten times each way. This enables the joints on the neck slide on each other hence releasing the tension.
The shoulder rolls
To complete your stretching session, gently roll your shoulders in a forward motion for five times, then roll them five times backward. The importance of this is that it allows your stretched muscles to loosen up also.
Additional workout tips for headaches and migraines you MUST know
• Maintain a healthy posture: If you didn’t know, poor posture might put extra pressure on your head, shoulder muscles and the neck, and these may, in turn, result in a migraine. Therefore observing a healthy posture either at work or when exercising is key to limiting the frequency of your headaches. Your shoulders must remain backward, your ears must be in line with the shoulders, and lastly, the top of the head should point toward the ceiling.
• Avoid high-impact exercises: If you are a regular migraine sufferer, just know that exercises that are vigorous such as sprinting might aggravate both neck and head pain and other symptoms.
• Observe a healthy diet: Always ensure you have eaten adequately before exercising so that your blood glucose levels does not fall, making you hungry.
• Take lots of fluids, especially water before and after applying.
• Warm-ups are essential: Warming up is important as it prepares your body for any physical activity while stretching after your workouts help calm your body. Always ensure you warm up for close to ten minutes before taking part in a given exercise.
The Bottom Line
Most migraine sufferers are reluctant to take part in the exercise, perhaps fearing that pushing themselves harder might result in a migraine attack. However, this is merely a myth, since most studies have proven that exercise may help you relieve your regular headaches. Feeling inspired? Kindly incorporate the above exercise tips for a migraine and improve your overall health.
For more information check out Our Top Recommendation.