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Migraine Relief Through Exercise: A Visual Guide

Simple, Effective Exercises for Migraine Prevention and Management

Neurology

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Last updated: Mar 24, 2025

Introduction

  • Duration: 10-15 minutes daily
  • Perform exercises in a quiet, comfortable space
  • Stop if pain increases

Neck Stretches

1. Chin Tucks

  • Sit with proper posture
  • Draw chin straight back
  • Hold 5-10 seconds
  • Repeat 10 times

2. Neck Rotation

  • Turn head slowly left to right
  • Hold each side 10 seconds
  • 5 repetitions each direction

Tension Relief

3. Shoulder Rolls

  • Roll shoulders backward
  • Maintain slow, controlled movement
  • 10 repetitions

4. Upper Trapezius Stretch

  • Gently tilt head toward shoulder
  • Support with hand
  • Hold 30 seconds each side

Breathing Exercises

5. Diaphragmatic Breathing

  • Inhale for 4 counts
  • Hold for 4 counts
  • Exhale for 4 counts
  • Repeat 5 times

Important Notes

  • Perform exercises at first sign of migraine
  • Maintain consistent daily practice
  • Consult healthcare provider if pain worsens

Contraindications

  • Severe neck pain
  • Recent head/neck injury
  • Vertigo during movement

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