Do you suffer from debilitating headaches? Are you tired of trying treatments that only provide temporary relief from migraine headaches? If so, it’s time to try something different. Physical therapy has been shown to be a powerful tool for managing migraines, and it can provide lasting relief from this common and often disabling condition.
The benefits of aerobic exercise for relief from migraine headaches
Indeed, aerobic exercise, also known as cardio, is any type of physical activity that increases heart rate and breathing. Examples include walking, running, cycling, swimming, and dancing. Research has shown that regular aerobic exercise can be beneficial for managing migraines in several ways.
- Increased blood flow and oxygenation: Aerobic exercise increases blood flow and oxygenation to the brain. This helps reduce the severity and frequency of migraines. In a study published in the Journal of Headache and Pain, participants who engaged in regular aerobic exercise reported fewer migraines and less severe symptoms compared to those who did not exercise.
- Release of endorphins and other mood-boosting chemicals: Exercise releases endorphins and other mood-boosting chemicals in the brain. Thus leading to improved overall well-being. In a study published in the Journal of Physical Therapy Science, participants who engaged in regular aerobic exercise reported lower levels of stress and improved mood compared to those who did not exercise.
The benefits of strength training for migraine headache relief
Strength training, also known as resistance training, involves using weights or other forms of resistance to build muscle strength and endurance. Research has shown that strength training can also be beneficial for managing migraines.
- Improved muscle strength and endurance. Strength training can help improve muscle strength and endurance. This can help reduce the frequency and severity of migraines. In a study published in the Journal of Headache and Pain, participants who engaged in regular strength training reported fewer migraines and less severe symptoms compared to those who did not exercise.
- Increased blood flow to the head and neck. Strength training can help increase blood flow to the head and neck. This helps reduce the severity of migraines. In another study, participants who engaged in regular strength training reported improved blood flow to the head and neck compared to those who did not exercise.
- Stress and tension reduction. Like aerobic exercise, strength training can help reduce stress and tension, which can be triggers for migraines. After all, participants who engaged in regular strength training reported lower levels of stress and improved mood compared to those who did not exercise.
How physical therapy can help you find lasting relief from migraine headaches
If you’re ready to find lasting relief from your migraines, it’s time to try physical therapy. By incorporating regular aerobic and strength training into your migraine management plan, you can improve blood flow and oxygenation to the brain, release mood-boosting chemicals, and reduce stress and tension. With the help of a physical therapist, you can develop a safe and effective exercise program that is tailored to your specific needs and goals. Don’t let migraine headaches control your life any longer – take control with physical therapy.
3 Headache-Busting Exercises You Need to Try
To start your journey towards pain relief for your migraine headaches, it can be helpful to focus on strengthening the muscles in your neck and shoulders and improving your posture. Here are a few exercises that can help you achieve both goals at the same time. These exercises provide the most benefits for your effort. These exercises are some of our favorites because they are highly effective and efficient.
Prone Y’s
- Start by lying on your stomach with the arm you want to work hanging off the side of a table or bed.
- Next, pull your shoulder blade down and back and then slowly raise your arm up and out diagonally from your head forming a “Y” position with your thumb pointing toward the ceiling.
- Finally, stop once you reach a position parallel to the floor. Try to hold this for up to 5 seconds, then lower your arm back down.
Begin by performing 2 sets of 10 repetitions of the exercise, holding for 5 seconds at the top of each rep. Aim to do this 2 to 3 times per week, gradually working up to 3 sets of 15 reps. As you progress, you can increase the difficulty by adding weight, starting with a 1lb weight or a can of soup. Stop the exercise if it is causing any discomfort.
Deep Neck Flexor Activation In Supine
Problems with the deep neck flexors, such as weakness or imbalances, can lead to poor posture and alignment. This can contribute to headaches and neck pain. Training the deep neck flexors can help improve strength and control in these muscles. Likewise, they improve posture and reduce the risk of several types of headaches and neck pain.
- Start by lying flat on your back with your head relaxed.
- Place your fingertips gently on the front of your neck and make sure you do not feel your surface muscles activating.
- Tuck your chin down toward your chest slowly without activating your surface neck muscles.
- Slowly untuck your chin.
Start with 3 sets of 10 to get used to performing the movement correctly. During this exercise, the most important part to remember is to not overuse the muscles under your fingertips.
Corner Wall Pec Stretch
Performing a pec stretch can help stretch and lengthen the pec muscles. This stretch can help improve posture and reduce muscle imbalances. Improved posture can help reduce tension and strain on the neck and head, which can help alleviate headache symptoms. In addition, stretching the pec muscles can help improve flexibility and range of motion in the shoulders and arms. This can help reduce tension and strain in these areas and contribute to a reduction in headache symptoms.
- Start by standing facing the inward corner where two walls meet.
- Place your arms so that one forearm is on each wall with your elbows and armpits bent to about 90-degree angles.
- Slowly lean in toward the corner until you feel a stretch in your chest and the front of your shoulders.
- Hold for at least 30 seconds and repeat this 3 times.
The exercises mentioned above are a simple and effective way to begin improving your physical health. Even with a busy schedule, you can easily incorporate these exercises into your daily routine and start living an active lifestyle again. However, if you want personalized guidance and support from an expert, a Doctor of Physical Therapy at Brewer Physical Therapy in Shreveport, Bossier City (South and East), or Minden, LA can create a customized plan tailored to your specific needs and goals. With our commitment to your success, you can trust that we’ll be with you every step of the way on your journey to a headache-free life.
Don’t let migraines control your life any longer. Contact Brewer Physical Therapy today and start finding lasting relief from your migraines or get started now by scheduling your appointment.
In Good Health,
The Brewer Physical Therapy Team
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