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Neck Exercises for Headaches and Migraines

Neck Exercises for Headaches and Migraines

Headaches and migraines can often be reduced or cured by neck exercises. These exercises do not cost anything to do, can be done anywhere and have the great advantage that, unlike pain medications, there are no possible bad side effects for your health.

To do the neck exercises, follow these simple instructions:

NOTE: When instructed below to breathe out, you should breathe out while relaxing every body part [let yourself go loose, a bit like a rag doll] and say "Relax" to yourself.)

WHILE SITTING IN A CHAIR

(1)
Place your palms over eye sockets, then drag the fingers down over the cheeks, chin and neck. (Breathe out.)
Do this exercise once.

(2)
Turn your head to the right (breathe out); then turn head to the front (breathe in).
Turn your head to the left (breathe out); then turn head to the front (breathe in).
Do this exercise 2 times.

(3)
Let your head go right back (breathe out); then bring the head to normal straight up position, facing forward (breathe in);
then let your head go forward onto the chest (breathe out); then bring the head to normal straight up position, facing forward (breathe in)
Do this exercise 2 times.

(4)
Raise left shoulder to left side of head several times;
then raise right shoulder to right side of head several times.

(5)
Shrug (left shoulder to left side of head and at the same time right shoulder to right side of head) and hold for 2 seconds.
Do this exercise 2 times.

(6)
Lay head onto left shoulder and hold for 2 seconds;
then lay head onto right shoulder and hold for 2 seconds.
Do this exercise 2 times.

(7)
Let head fall forward: then "circle" with head and neck in a clockwise direction (breathe out);
then do the same in an anti-clockwise direction.

WHILE STANDING

(8)
Place hands behind the small of the back, lean forward and count to 10 (breathe out).

WHILE SITTING IN A CHAIR

(9)

Place legs out forward - point toes towards body, then away from body (first with left leg , then with right leg) (breathe out).

(10)
Put legs out forward - point toes of one foot at toes of the other which are pointing back at them also:
then point the toes of each foot away from each other (breathe out).

(11)
Hold both legs out forward and shake out the tension.

WHILE STANDING

(12)
Place hands above the head, lean forward and touch the floor, and count to 10 (breathe out).

(13)
Reach up (right up!) and pluck an imaginary bunch of grapes that is almost out of reach (breathe out);
then reach up (right up!) and pluck an imaginary bunch of grapesthat is almost out of reach (breathe out).
Do this exercise 5 times.

(14)

Outstretch your arms and hands in a semi-circle above your head (with the tips of each hand touching) (like a ballerina) - then circle the hands downwards till they touch in front of you.
Do this exercise 5 times.




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For Roger

For Roger

This is a tribute to one of my mentors, Roger DeWinton, who passed...