SpineCare Decompression and Chiropractic Center
How to Release Tension for FAST MIGRAINE RELIEF
Dr. Rowe shows how to quickly release tension in muscles highly associated with migraines and headaches.
When it comes to getting migraines, a big contributing factor comes from a build up of stress, tension, and tightness in muscles that can later manifest into headaches (and more severe migraines).
This video will help release this stress and tension by focusing on individual muscle groups. To get the best results, go through all the exercises and use what gives you the most pain relief.
As a bonus, all of these exercises can be done at home and require no equipment.
Watch now for quick and long-lasting migraine pain relief!
Chapters:
0:00 Intro
0:54 Splenius Muscles
3:49 Temporalis
6:08 Suboccipital
7:51 Levator Scapulae
9:20 Upper Trapezius
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at https://www.BestSpineCare.com
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Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#migraine #migrainerelief #headache
In this video, I'm going to
show you how to release tension for fast migraine pain relief.
Stay tuned. Hey, everyone. Doctor Rowe
coming to you from SpineCare in Saint Joseph, Michigan. When it
comes to getting migraines, a big contributing factor comes
from a build up of stress, tension, and tightness in
muscles that can later manifest into headaches and more severe
migraines. In this video, we're going to focus on releasing
tension in muscles that are highly associated with
migraines. Each one of these exercises are going to focus on
a different muscle group. So, to get the best results, go
through all of them and use what gives you the most relief.
As a note, these exercises are perfect to do before a migraine
starts since you may find that it will help lessen the
intensity and duration of a migraine. So, with that being
said, let's get started. So, let's begin by focusing on the
splenius muscles or what I like to call the migraine
muscle because of its high association with headaches and
migraines. There are group of muscles that run right on the
back of the neck and when they become strained, they cause
trigger point that cause pain pretty much throughout the
whole neck, towards the top of the head, even towards the back
of the eye. So, if you've ever had a migraine before, that
probably sounds pretty familiar. Here's a really easy
way to take tension off those muscles pretty much anywhere.
Start seated with very good upright posture. We want our
back as straight as possible during this exercise and then
from there, you're just going to pivot forward and then
support your upper body weight on your arms just like this.
The next move it very easy. Let's take our chin and then
take it towards our chest. You want to go towards a light,
comfortable stretch with this one and we're only going to
move through our neck. We're not trying to round our back.
Once you feel that gentle stretch, you're then going to
take two fingers and place them on the back of your head and
now passively pull your chin downward towards your chest.
With this one, only go for a light stretch. We're not trying
to overpower these muscles. Once you feel that, you're
going to hold this for to 30 seconds but if it feels good,
you can hold it for longer and do nice, slow, controlled
breathing also. Let as much tension out as you can. From
there, you're just going to relax and then repeat this one
three to five times and with each repetition, try to build
into it just a little bit more. If you want to take this one to
the next level, what you can do is instead of keeping your chin
straight, rotate your head towards the other side. What
this will do is open up the other side a little bit more.
So, let's say I have a lot going on on my right side. When
I do this, I'm going to now turn my chin a little bit
towards my left and then pull down. So, give that a try. Go
all the way towards the left. You can also go all the way
towards the right. If any of those positions offer you more
relief, at that point, throw some more repetitions in. If
you really want to take this one to the next level, you can
then add in a self massage at the same time. This will really
help muscle knots and those trigger points. I like to use a
tennis ball with this one but if you don't have one, just use
your fingertips. So, let's get back into our original stretch
and whatever side that you notice that you are having a
little bit more relief like let's say that I was going a
little bit towards my left, I'm going to get back into that
position. Now, cut my tennis ball or just use your
fingertips right here and start right at the muscles at the
base of the skull and do a light circular massage in
there. Just a light self massage and then work your way
towards the bottom of the neck. If any certain spot feels like
it needs a little bit more tension at that point, spend
some more time in there and then just switch over different
spots as needed. The next muscle that we're going to
focus on is the temporalis which is a thin fan-shaped
muscle across the side of the head. It is a muscle
emastication so it helps with chewing. So, you can imagine if
we get stressed and really start to clench down and grind
our teeth, it's going to put a lot of strain on it leading to
jaw pain, temple pain, pain across the side of the head
right here, headaches, and migraines. So, here's a really
easy way to take tension off of that muscle very quickly. You
can do this one standing or seated. You're going to take
the backside of your hand right here. These four fingers and
just press your fingertips into the temple and then you're just
going to go backward with your fingers like this for a nice,
comfortable self massage but the key with this one is as you
go back, open your fingers up like this to create rake to
really hit that muscle. So, start at the temple, work your
way back, open your fingers up across the side of the head. It
usually feels really really good. I like to do this one for
about 10 to 15 repetitions on both sides. Afterwards, if
you're getting a lot of relief, you're more than welcome to
throw in another set or two but I also like to attack the
muscle fibers at different angles. So, instead of going
straight back like this, angle your fingers just slightly
downward, almost kind of like 30, 45 degrees and then repeat
this one. Again, you'll just notice that it hits the muscles
a little bit differently and you may get a little bit more
relief. Afterwards, let's focus on two more spots that tend to
cause a lot of issues including right here into the temples.
So, with the temple, you should be able to find it. It's like a
little bit of a divot right off to the side of the eye socket.
Just take two fingers, press right into that area for a
comfortable self massage and just do a light circular
motion. Time that I feel a headache starting to come on
this is the first thing that I do I like to do it for about 15
to 20 seconds relax do it a couple more times or as needed
from there we want to do the same thing over the jaw so go
right to the side of the ear and go right over the area
where the jaw opens and closes and then you're just going to
open and lower your jaw I should say open and close your
jaw just several times while doing that light circular
massage It just make sure to take a lot
of tension off of those areas and you may find will give you
quick headache and migraine relief. The next muscle group
that we're going to focus on are the suboccipitals which
are small muscles right here at the base of the skull. A big
hot spot for stress and tension that leads to headaches and
more severe migraines. To be able to take tension off these
muscles, what you're going to do is stand with very good
upright posture. Take the webbing of one hand right here
and put it right over your chin. Can also go a little bit
above too if it does irritate your jaw but what we want is a
simple head retraction to begin with. So, we're really trying
to focus on passively pushing our head straight back until
you feel a very good activation of the muscles pretty much from
the top all the way down to the bottom. Once you feel that,
what you want to do from there is then take your hand on the
other side and put it right on the top of your head. You're
now going to push and then hook and pull your chin downward
toward your chest. As you do this, you should feel a deep
stretch forming right here over the base of the skull. Those
are the suboccipitals. So, really focus on feeling that
but this generally feels really good. I like to hold it
comfortably for 20 to 30 seconds and from there, I just
relax and then repeat this one three to five times and with
each repetition, try to build into it just a little bit more.
If you want to take this one to the next level, you can to turn
your head while doing this movement so as you press back
like this turn your chin towards one direction so I'm
going a little bit towards my left you're going to notice it
opens up the other side just a little bit more so give that a
try going towards the left go all the way towards the right
if you feel like one spot is offering you more relief at
that point throw more repetitions in two other
muscles highly associated with headaches and migraines are the
levator scapulae and the upper trapezius this one is
especially the case if you keep a lot of and tension around
your shoulder blades into your upper back. We're going to
start with the levator scapulae first with an exercise superbly
called the armpit sniffer. With the levator scapulae muscle, it
gets tight right at the top of the shoulder blade and causes a
trigger point pattern that shoots up into the back of the
neck right here off to one side towards the back of the ear
even towards one eye. So again, if that sounds familiar, that
might be the cause of your headache or migraine. So,
whatever side that you're more issues. Let's say it's your
right side. You're going to turn your head in the opposite
direction to look over your shoulder as much as you can.
You should feel a very gentle stretch forming in the side of
the neck. Once you feel that, you're then going to take the
hand on the other side, hook the side of your head right
here and now passively pull your chin downward towards your
armpit. Focus on feeling a deep stretch pretty much from the
top of the shoulder blade into the side of the neck towards
the ear. Usually feels pretty good but you want to this one
comfortably for about 20 to 30 seconds. You can hold this
longer if you are getting more relief. From there, you're just
going to relax. On the next repetition, try to build into
it just a little bit more for three to five repetitions and I
do recommend doing these stretches on both sides to keep
everything in balance. The next movement, we're going to focus
on the upper trapezius which runs from the top of the
shoulder right here all the way into the side of the neck. A
hot spot again for tension headaches. For this one,
whatever side that we're having pain, let's say it's my right
side again. We're going to take our arm on that side, bend the
elbow at 90 degrees and then I'm going to slide that arm
across my lower back as much as I can until I feel that muscle
right up here, start to fire. From there, I'm then going to
take my hand on the other side, hook the side of my head, and
now passively pull my ear towards the other side
shoulder. You should feel a deep opening stretch pretty
much from the side of your neck going towards the top of your
shoulder. Once you feel that, you're going to hold this
position and take it to the next level by now turning and
rotating your chin right here upward towards the ceiling.
This will really intensify that stretch into the upper
trapezius. You want to again hold this one for 20 to 30
seconds. You're going to relax on the next repetition. Try to
build into it just a little bit more and then from there,
switch to the other side to keep everything in balance. If
the exercises help, please support the channel by giving
this video a like and maybe subscribing too. If you have
any comments or questions, please leave them below. I'll
get back to you as soon as I can. Thanks for watching.
#Release #Tension #FAST #MIGRAINE #RELIEF
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watched several videos and did what they recommended, my headache miraculously went away, but now I don't know which exercise helped me…
Sri metal sheet doors triggers my migraine headache worst
am 29 years old, and I have been dizzy for 2 years, a pressure on the side of my head from the front to the back that goes down my neck, left jaw is tense, difficulty walking, especially when going uphill, something is pressing on my left eye, difficulty with light, these conditions accentuate my anxiety very badly, what do you recommend, doctor?
I went to the chiropractor for 2 years and no one showed me this. I just did one set of each and I feel almost like I had a massage. Wild.
I have trouble gettinng good pressure or smooth movement using the backs of my fingers for the temporalis massage – is there a reason why you suggest using the backs rather than the finger tips/the other side of the hand?
I just wanted to say a big thank you from all my heart. I suffer migraines more than 10 years now. I have tried painkillers, yoga, stretches, all kindes of massages and exercises and cremes and so on … Until your videos I never thought such way of relief could even exist in the middle of a migraine episode. It is now manageble for me, the episodes are much shorter and milder now. I am not a person who speaks like that, but I really mean it – God bless you for sharing your knowledge with those in need
How to recover after neck injury? Thanks
Wow thank you, I have had so much pain for many years of my life. I can express how much this helps
Thank you so much these are great and never in 8 years had anyone show me over half of these. Super grateful!
This video just changed my whole life, thank you so much ❤
Omg. Thank you 👍🏻
I like the last one, the one at the beginning just made my headache worst as my head going down, more pressure of the headache
Fantastic info ☺️
Always makes me feel better. ❤
Thanks this gave some relief.❤ appreciate you doc rowe
Dr. Rowe, I appreciate you and the time you spend helping us with these horrible migraines.
Had these when I was young. Unfortunately, no help. I'm 80+ and here they are again. I thought to myself, …. I think Dr. Rowe would know how to help this. Just watched your video and my headache is almost gone. I have your videos in my special Dr. Rowe saves. Thanks so very much.
The Levator Scapulae stretch helped me so much I had been suffering a migraine for about 3 days & felt the right side of my neck tight & pain by the right eye.. the stretch was spot on especially since I tend to do alot of shoulder and pull up exercises 👍🏽
Thank u so much for ur professional explaining and efforts…that was wonderful and i felt relieved of migraine immediately..I don't know if anybody felt emotional like me and broke into tears..it's like releasing a trauma..!
YOU SAVED ME
thank you 🥺
Its so hard for people who don't get migraines to understand what it's like but I like your methods cus your not pushing pharmaceuticals like most other Dr's would
Am being troubled by migraine too
I have referred to this video at least 3 times and it has helped me find so much relief. I am thankful to not have to rely on painkillers and I could get through my day with these massages. Thank you for making this video.
Been using these for a week and they’ve been the most effective treatment I’ve ever had after twenty years of chronic migraine. I feel like I have control now
Thank you. I usually accept the pain, but this method is a lot better 😂
به من کمک کنید برای میگرن مزمن شدیدی که دارم 😢😢😢😢😢،🙏🙏🙏🙏🙏🙏
Thank you so much
Thank you so much! Your videos have been an immense blessing for my family.
Hi doc any exercise foe coitel headaches kindly make video…
This is insane, been suffering for years. Only researched right now bcz I'm in that much pain. 3 min into the video and I'm feeling better already
I have rods on my neck. I can't do these stretches. So you have suggestions for people limited ROM?
Do u know anyone in cali that can adjust and help with my back neck and posture pain. Head aches come now and its really bad. 7 herniated disk and one buldge in lower back some are in c3 thru 5 and l5 thru 7 ish
Thank you
None of this worked
That would be great!
For weeks I have had so much pain and even pain killers didn't help anymore. Couldn't sleep in peace and nothing. Last night I prayed to God for help and now I have this video. All pains gone.
For me it was a mix of trapezius and suboccipital muscles.
I cannot describe how I feel now.
God bless you!
The last 2 ones just amazing! ☮️❤️
I just want to THANK YOU, I went to the hospital, not knowing why I was so dizzy, nauseas and withe severe headache. After CT scans and blood work they sent me to an ENT, he later told me that I had a migraine episode. He sent me to the neurologist. In the meantime he game me sumatriptan, I don't want to take pills, so I found your video and I could cry, its much much better! What do you recommend to PREVENT migraines, ???sleeping pastures, etc THANK YOU
GOD BLESS YOU SIR!! I HAVE HAD A MIGRAINE FOR 7 DAYS STRAIGHT AND THIS GAVE ME SOME RELIEF FINALLY 😭
Oh my gosh thank you 🙏🏻 ❤
Thanks for this video. One question: when the pain at the base of the head is really strong, is it recommended to do stretching? Will it be worse? shall I try when I’m in pain or to prevent? Thanks!
Thank you so much👍🏻, atleast it give some relief 😮💨
This is the best instant relieve excercises for occipital Neuralgia. I am suffering now for 4 months with occipital neuralgia and cervical radiculopathy causing nerve. shoulder/arm pain. Thank you doctor, what a clear explanation. Thank you for your help.
I think the last set of exercises worked!! My migraine episode ended as soon as I did it. And boy did it feel good ❤
Thank you thank you thank you 🙏
should I use the massage chair in my gym then??
It works thank you 😢😢😢😢😢