How Gentle Stretching Can Help Migraine

We are all searching for ways to reduce migraine symptoms, symptoms that can be felt in all five stages of migraine: prodrome, aura, attack, postdrome, and interictal. Along with migraine medications, many people are turning to non-pharmaceutical ways to manage their symptoms. This includes medical devices, alternative treatments, and lifestyle changes. Incorporating gentle stretching into your movement routine may help migraine symptoms.

The Benefits of Stretching When You Have Migraine

Stretching can improve our overall health and well-being in so many ways:

• Improved circulation: The simple act of stretching improves circulation throughout your body. Improved circulation can reduce inflammation and promote healing, which could help reduce future migraine attacks or symptoms.
• Increased flexibility: The more flexible we are, the less prone we are to injuries.
• Better sleep: Studies have shown that stretching improves insomnia, which can trigger migraine attacks. Learn more about sleep and migraine brain.
• Improve your mood: Serotonin is the chemical in our brains that helps control our mood. Stretching releases serotonin and helps keep us in a good mood.
• Improved posture: Many of us spend our days hunched over desks and computers or don’t stand straight when we walk. This contributes to poor posture, leading to sore backs, necks, and shoulders.
• Relieve muscle tension and tightness: Stretching may help if you have tension headaches in addition to migraine, or if muscle tension contributes to your migraine symptoms. Tension is usually felt in the neck and shoulders. By carefully stretching these areas, you can release built-up tension and reduce pain and tightness. Many people also find that muscle tension in the neck is a symptom of migraine attacks, and so this can help reduce that too.
• Reduce stress: Stress is a well-known migraine trigger. Stretching can be a powerful tool for stress reduction. As you focus on lengthening your muscles and deep breathing, your mind begins to relax.
• Promote calmness: Regular stretching can help you develop a sense of calm and balance. This may also lead to fewer migraine symptoms or attacks.

Gentle Stretches for Migraine Relief

As with any exercise, movement, or physical activity, we want to stretch the right way so we don’t injure ourselves. One of the best things about stretching is it can be done anywhere: at your desk, in your car when you’re stuck in traffic, on the sofa, or even in your bed.

Here are a few easy stretches focused on the neck and shoulders. Remember to start slow and stop immediately if you feel any pulling or pain.

• Shoulder shrugs: Sit or stand up straight. Keep your head still and look forward. Raise both your shoulders to your ears. Hold for 5 seconds. Relax your shoulders. Repeat 5 – 10 times.
• Shoulder rolls: Sit or stand up straight. Keep your head still and look forward. Roll your shoulders forward 5 – 10 times, then backward 5 – 10 times.
• Overhead stretch: Stand up straight with your feet hip-length apart, looking forward. Lift your arms above your head and hold your hands. Hold for 10 – 30 seconds, release, and rest them at your side.
• Overhead side stretch: Get in the overhead stretch position, as explained above. Gently lean your head, arms, and torso to the left. Hold for 10 – 30 seconds, and come back to the center. Repeat on the right side. Repeat both sides 5 – 10 times.
  • Here’s a gentler version: If standing or moving side to side is a challenge, do this stretch in a chair. Keep your knees and toes pointing forward. If raising your arms is too difficult, put your hands on your hips and stretch left, center, right, and repeat
• Seated arm circles: Sit straight up in a chair, feet on the floor. Put your arms out to the side. Hold your arms as straight as possible by reaching through your fingertips. Move your arms together from your shoulders in a forward, small circular motion. Continue for 10 – 30 seconds. Stop and repeat the steps, this time moving in a backward motion.
• Wrist circles: Hold your arms in front of you or to the side. Gently rotate your wrists in both directions. This is great if you do repetitive motion like typing.

How Often Should I Gentle Stretch to Help Migraine?

That is totally up to you and we also recommend that you check with your doctor for their feedback! Stretching in the morning may help you get going, while stretching at night may help you relax and sleep better. Stretching throughout the day will help reduce stress and improve circulation during work or school. If you sit at a desk all day, adding 1 quick stretch session an hour can help relieve sore muscles.

Let Us Know!

Do you stretch regularly? Does it help reduce migraine symptoms or does it not seem to make a difference for you? How do you incorporate stretching or gentle movement into your day? Do you have an exercise plan?

Please note that the above information is educational and should not be considered medical advice. Before starting a stretching routine, talk with your doctor.