Comprehensive Migraine Management Exercise Program

Introduction

This exercise program is designed to help reduce migraine frequency and intensity through targeted physical activity and relaxation techniques.

Program Components

1. Neck Strengthening Exercises

• Chin Tucks: 10 repetitions, 3 times daily
• Isometric Neck Exercises: Hold 5-10 seconds, 5 repetitions each direction
• Cervical Range of Motion: Gentle stretches in all planes

2. Posture Improvement

• Wall Angels: 10 repetitions, twice daily
• Shoulder Blade Squeezes: Hold 5 seconds, 10 repetitions
• Upper Trapezius Stretches: Hold 30 seconds each side

3. Stress Reduction Exercises

• Deep Breathing: 5-minute sessions, 3 times daily
• Progressive Muscle Relaxation: 15 minutes daily
• Mindfulness Practice: 10 minutes daily

4. Cardiovascular Conditioning

• Walking: Start with 10 minutes, progress to 30 minutes
• Swimming: Low-impact option, 20-30 minutes
• Stationary Cycling: Begin with 10 minutes, increase gradually

Important Guidelines

1. Start slowly and progress gradually
2. Stop if pain increases
3. Maintain consistent hydration
4. Keep an exercise log
5. Monitor migraine triggers

When to Seek Medical Attention

• Severe headache during exercise
• New or unusual symptoms
• Persistent neck pain
• Vision changes

Program Progression

Week 1-2: Basic exercises only Week 3-4: Add cardiovascular elements Week 5+: Full program implementation

Consult your healthcare provider before starting this program