Headache Management Through Exercise and Movement

Introduction

Regular exercise and specific movement techniques can significantly reduce headache frequency and intensity. This program combines evidence-based exercises with relaxation techniques for comprehensive headache management.

Daily Exercise Program

1. Neck Stretches (Morning)

• Chin Tucks: 10 repetitions, hold 5 seconds
• Side Neck Stretch: 5 repetitions each side, hold 10 seconds
• Neck Rotation: 5 repetitions each side, gentle movement

2. Upper Body Strengthening

• Shoulder Blade Squeezes: 3 sets of 10
• Wall Angels: 2 sets of 10
• Postural Exercises: 10 minutes daily

3. Cardiovascular Exercise

• Start with 10 minutes daily
• Gradually increase to 30 minutes
• Choose low-impact activities:
  • Walking
  • Swimming
  • Stationary cycling

Relaxation Techniques

1. Breathing Exercises

• Deep diaphragmatic breathing
• 4-7-8 breathing pattern
• Practice 2-3 times daily

2. Progressive Muscle Relaxation

• Focus on head and neck muscles
• Practice before bed

Important Notes

• Stop any exercise that increases headache pain
• Maintain proper hydration
• Keep a consistent schedule
• Document exercise effects in headache diary

When to Seek Help

Contact your healthcare provider if:

• Exercises consistently worsen symptoms
• New headache patterns develop
• Severe pain occurs during exercise