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 feeling young and active.

If Lying Down, Do These - Takes 3 Mins

HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION. 



HOW: LIE ON YOUR BACK. PRESS YOUR HEELS INTO THE GROUND TO RAISE UP YOUR BUTTOCKS UNTIL YOUR HIPS ARE STRAIGHT WITH YOUR TORSO. HOLD POSITION, THEN LOWER BUTT TO THE GROUND.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: LIE ON YOUR BACK WITH LEGS STRAIGHT UP WALL. GET BACK OF THE THIGH AS CLOSE TO THE WALL AS YOU CAN. FLEX FEET TOWARD YOUR BELLY. NOW WITH ARMS OVERHEAD, GRAB FLOOR & HOLD. THEN GRAB FLOOR AT 45 DEGREES OUT, THEN GRAB FLOOR OUT TO THE SIDES.

Add this when resting (Total Time - 5 mins)

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

If Sitting, Do These - Takes 3 Mins

HOW: CLASP ARMS BEHIND BACK TO EMPHASIZE GOOD POSTURE. LOOK UP AND SQUEEZE KNEES.



HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. BEND KNEES TO SIT BACK INTO A SQUAT POSITION. PRESS LIGHTLY INTO FLOOR WITH HEELS. HOLD THIS POSITION WITHOUT STANDING UP. 

HOW: CLASP HANDS TOGETHER AND PLACE ON THE BACK OF YOUR HEAD. PRESS YOUR HEAD INTO YOUR HANDS.

REACH OVERHEAD TO PLACE MIDDLE FINGER ON THE STRONG NECK MUSCLE ATTACHED AT THE BASE OF YOUR SKULL. YOUR NOSE IS ANGLED TOWARD YOUR ARMPIT. PRESS HEAD INTO YOUR HAND. *DO NOT PULL ON HEAD.

HOW: USE THUMBS TO MASSAGE THE MUSCLES ALONGSIDE YOUR SPINE IN YOUR NECK. GLIDE FROM THE BASE OF YOUR SKULL DOWN TO THE BASE OF YOUR NECK.

HOW: IN A SEATED POSITION. USE YOUR LEGS TO PRESS YOUR HIPS AND BACK FLAT AGAINST THE WALL.

If Standing, Do These - Takes 3 Mins

HOW: CLASP HANDS TOGETHER AND PLACE ON THE BACK OF YOUR HEAD. PRESS YOUR HEAD INTO YOUR HANDS.

HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. BEND KNEES TO SIT BACK INTO A SQUAT POSITION.

REACH OVERHEAD TO PLACE MIDDLE FINGER ON THE STRONG NECK MUSCLE ATTACHED AT THE BASE OF YOUR SKULL. YOUR NOSE IS ANGLED TOWARD YOUR ARMPIT. PRESS HEAD INTO YOUR HAND. *DO NOT PULL ON HEAD.

HOW: USE THUMBS TO MASSAGE THE MUSCLES ALONGSIDE YOUR SPINE IN YOUR NECK. GLIDE FROM THE BASE OF YOUR SKULL DOWN TO THE BASE OF YOUR NECK.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

Want to feel better faster?