Migraines Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 2/10 whilst completing this exercise programme.
1. Deep neck flexion in sitting
- With your head in neutral, gently pull your chin backwards towards your neck (not nodding your head).
- Only pull back till you start to feel a stretch at the back of your neck, this may be a very small movement.
- Hold for 5 seconds and relax.
2. Thoracic rotations
- Sitting in an upright chair put your arms across your chest to touch the opposite shoulder.
- Twist to look over one shoulder as far as is comfortable and then repeat to the opposite side.
3. Neck rotations
- In sitting looking forward, turn your head as far to one side as you can within your comfortable range.
- Then as quickly as you feel comfortable to, turn to the other side as far as you can within your comfortable range.
- Try to build the speed of movement over time as you feel able.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
These exercises provide a progression from the previous exercises aiming to progress strength and flexibility around the neck and upper back. Pain should not exceed 2/10 on your perceived pain scale whilst completing this exercise programme.
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