Head Relief Stretches

This is for you if you’re having migraines and headaches caused by stress, tension, bad posture, stiff neck or arthritis. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 3 mins

How: Kneel on all fours with shoulders directly over hands. Let back and head relax toward the floor so the shoulder blades come together.  As you relax, let belly button push toward floor so there is a pronounced arch in your back. Keep elbows straight, and shift your hips forward 6-8 inches in front of knees.  Hold 1 minute. 

How: Lean against wall. Press hips and lower back into wall. Walk feet forward. Slide down into sitting position. Do not sit below 90 degree knee bend. Keep Knees over ankles, not over the toes.  If pain in kneecaps, raise body up the wall to relieve pressure. Hold up to 1 minute. If too much of a workout, try only a few seconds at a time and build to 1 minute. Walk around for a minute after this exercise.

How: Hold onto door frame, bend knees, hinge hips. Arch low back forward. Keep torso straight and vertical. Arms straight. Hold position.

Add this when resting (Total Time - 5 mins)

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Hold position for 5 minutes.