Migraine is a prevalent neurological disease that affects both women and men of all ages. However, it is more common for women and as much as 1 in every 4 women will experience it in her lifetime. From treating migraine patients worldwide, I know firsthand how debilitating migraines can be in daily life. And also how difficult it can be to find short-and-long-term solutions. Through the years, I have helped many patients find solutions that significantly reduced migraines’ quantity and level of suffering. Although no patient is the same, some things help all my migraine patients and can also work for you.
My top advice is neck stretches that work wonders for a great percentage of my migraine patients and for some it is the only thing needed. The 3 key muscles to focus on are LEVATOR SCAPULAE, UPPER TRAPEZIUS, and STERNOCLEIDOMASTOID.
Stretch each of these muscles for 30 seconds each morning and night and there is a great chance that both the frequency and impact of your migraines will go down. And if you are currently suffering from a migraine, I would also highly recommend testing it out.
INSTRUCTIONS:
Stretch 1: LEVATOR SCAPULAE
Can be done seated or standing. Make sure your back is straight. You should feel a gentle tension on the side of the back of your neck. If you feel pain or tingling, reduce the stretch. Hold the stretch for 30 sec. Do on both sides.
Stretch 2: UPPER TRAPEZIUS
Seated. You should feel a gentle tension on the
side of your neck and towards the shoulder. If you feel pain or tingling, reduce the stretch. Hold the stretch for 30 sec. Do it on both sides and make sure to keep your shoulders low.
STRETCH 3:
Seated. Take your hand, place it on the collar bone and put downward pressure. Make sure your back is straight. Look away, slowly extend your neck until you feel a gentle tension. Hold the stretch for 30 seconds on both sides.
Additional advice:
- Have great sleep routines. Go to bed and wake up at the same time.
- Keep track of any foods that seem to trigger the migraines
- Magnesium supplements may be beneficial
- Stay hydrated
- Get it checked by health care professionals when the migraine is about to take place or taking place. This is often the best time to help a migraine patient with both diagnosis and treatment.
Migraines can be very limiting on your day-to-day and often complex to find a solution to. Incorporating these stretches will potentially help you change that as it has for many of my patients.
If you are looking for additional help or have any questions, please feel free to reach out to my office and we will do our best to help you. More information at drkverneland.com
Dr. Kverneland is the founder of the Scandinavian Health Institute in Los Angeles. He has a doctorate from the Southern California University of Health and is certified by the Institute of Functional Medicine. In addition, he is a sought-after speaker in Europe and the US. His work has been featured in Martha Stewart, Yahoo Lifestyle, Thrive Global and Medium.
Feature image via Pinterest
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