Anyone who has ever had a migraine knows how excruciating they can be. Sometimes a dark room, a warm compress or complete silence can help, and sometimes not. Tension in the neck may be a contributing factor, so keeping the neck muscles and those surrounding them loose may lessen migraine pain and frequency.
Neck Rotation
The neck rotation gently stretches and releases tension on the sides of your neck. Your chin should remain parallel to the floor throughout this exercise. Do not tilt your head side to side. Instead, turn your head to look over your left shoulder until you feel a stretch in the right side of your neck. Pause for one to two seconds. Next, turn your head to the right until you feel a stretch in the left side of your neck and hold for one to two seconds.
Neck Retraction
The neck retraction exercise improves your posture, strengthens your upper back and releases tension in the chest and neck. To perform this exercise, tilt your chin so that it is parallel to the floor. You can stand or sit when performing this exercise. You can practice against a wall if you want feedback. Then, pull your shoulder blades back and toward each other. Also slide your neck back without changing the angle. The chin stays parallel. Open and lift your chest. You should feel the back of your neck and shoulders working to hold yourself in position for this exercise. Hold for five to 10 seconds and then relax back into your normal posture. Perform the desired number of reps.
Warrior with Neck Stretch
The warrior pose is a yoga posture. You can use this pose to get into a neck stretch to lengthen the front and back of the neck. To begin, stand with your feet at the top of a yoga mat. Step your right foot back toward the end of mat, or where is comfortable for you. Turn your right foot out, bend your left knee to a near 90-degree angle and raise your arm toward the ceiling. Perform a mini back bend and then hinge forward at the waist to touch your hands and the top of your head to the floor. Make sure your arms take most of your weight as you do not want to put pressure on your neck. Then, roll your head forward and tuck your chin until you feel a stretch in the back of your neck. Hold for the desired amount of time and then roll your head in the other direction to stretch the front of your neck. You can switch legs and repeat.
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