Exercise 1. “Angle”
Stand up against the wall and press the entire spine to the corner, with your chin parallel to the floor. Hold this position for 1 minute, trying to press the waist to the corner and not to lift the shoulders. Breathe quietly, without delay. Repeat 4–5 times a day.
Attention!
You can perform this complex only between attacks!
Exercise 2. “The sloth” (lumbar relaxation)
Initial position. Lying on your back, press your lower back to the floor, pull your knees up and clasp your arms. Put a towel under your head, relax your shoulders.
Passively maintain the position taken for 1 minute without holding your breath.
Exercise 3. Diagonals on the back
Initial position. Lying on your back, bend your legs at the knees, press your lower back to the floor, spread your shoulders.
Exhale, straighten your left leg, and right hand over his head and lay on the floor. As you inhale, stretch from your fingers to your toes, keeping your lower back pressed to the floor. When exhaling, return to the starting position and repeat the exercise with your right foot and left hand. Perform 5–10 times in each direction.
Exercise 4. Parallels on the back
Initial position. Lying on your back, bend your legs at the knees, press your lower back to the floor, spread your shoulders.
Exhale, straighten your left leg, and with your left hand, put it behind your head and lay it on the floor. While inhaling, stretch from the fingers to the toes, without lifting the lower back from the floor. When exhaling, return to the starting position and repeat the exercise with your right foot and arm. Perform 5–10 times for each side.
Exercise 5. “Cat” (stretching the back muscles)
Initial position. Take emphasis on your lap.
While inhaling, straighten your back parallel to the floor and, having drawn in the abdomen, smooth the deflection in the lower back. Exhaling, gently curve your back upwards (towards the ceiling). While inhaling, straighten your back parallel to the floor. Loins do not bend. Repeat 5-7 times without holding your breath.
Exercise 6. “Pendulum”
Initial position. Get on your knees.
The body and legs should be positioned vertically, and the chin parallel to the floor.
Lean back, keeping the body and legs in line, then return to the starting position. Do not hold your breath.
Important
So that the loin is not overstretched, leaning back, at the same time pull in the stomach.
Exercise 7. Stretching the muscles of the back of the thigh
Initial position. Lying on your back, bend your legs at the knees, press your lower back to the floor, and place a folded towel under your head.
Throw a towel or belt on the foot and keep your leg straightened at the knee, counting to 10. Do not hold your breath. Then do the exercise for the other leg. Repeat 3 times with each leg (alternately).
Exercise 8. Shoulder bridge
Initial position. Lying on your back, bend your legs at the knees, put your feet on the width of the pelvis.
Inhale. On the exhale, lift the body up until a straight line forms from the knees to the shoulders. While inhaling, hold the pose. While exhaling, slowly lower your back to the floor and return to the starting position. Repeat 5-10 times.
Exercise 9. Movie
Initial position. Sit on the edge of the mat and group, put a towel or belt on your feet.
While inhaling, roll back to the level of the shoulder blades, keeping your back round. On the exhale, return to the starting position, resting your feet on a towel. Repeat 7-10 times.
Special exercises for neck muscles
When performing these exercises, you can use fitness accessories.
Exercise 1. Isometric circular pressure
Initial position. Stand up or sit down, straighten your back, do not strain your lower back, straighten your shoulders, keep your head in an average position.
Press your forehead against the base of the palm of the arm bent in front of you and self-resist for 3–5 seconds. After that, gently rest your head on the palm on the right (3-5 seconds) and on the left (3-5 seconds). Then join your hands to the lock behind your head and press the back of your head in the back and up direction (3-5 seconds). The total self-resistance time is 12–20 seconds (3-5 seconds each in front, right, left, and back). Do not strain your shoulders, do not hold your breath. Repeat sequentially in each direction 3-4 times.
This exercise helps stabilize the cervical spine.
Exercise 2. Stretching the muscles of the back of the neck
Initial position. Sit on the edge of the chair, straighten your back and lower back, put your feet completely on the floor, the angle between the thigh and the shin is about 90 °, grip the hands and place them on the crown.
Inhale. As you exhale, slowly begin to curl forward, like a roll. Focus on comfort sensations. Inhale at the bottom of the slope. Exhale, return to the starting position. Do not hold your shoulders, do not hold your breath. Perform 2-3 full twists.
Exercise 3. Exercises on the ball
Initial position. Lie on your back, put a ball under your head, relax your neck.
Do the following:
• Move your chin up and down, feeling comfortable stretching your neck.
• Move your chin left and right.
• With a nose, draw circles horizontally clockwise and against it.
Do not strain your neck and shoulders during movements. Do not hold your breath.
Exercise 4. Pushing your head on a towel
Initial position. Lie on your back, put a towel under your head.
Nape gently press on the floor for 2-3 seconds (do not lift the shoulders), then relax your neck. Repeat 5 times. After that add slow turns with your head left and right – 5 times in each direction.
Exercises for relaxation and normalization of respiratory rhythm
Eastern wisdom says: “Breathing is a bridge between our mind and body” – therefore, all Eastern healing techniques give paramount importance to proper breathing.
Regularly performing simple breathing exercises, you can significantly reduce muscle and emotional stress, which in itself is an effective prevention of migraine attacks.
Breathing exercises
Exercise 1. Breathing belly
Initial position. Lie on your back, bend your legs at the knees, put a towel or a small pillow under your head, put your palms on your stomach.
Start breathing according to the formula: “Inhale – with the nose, exhale – with the mouth.”
Exhale calmly and take a short pause. Slowly (on four counts) inhale “in the palm of your hand”, while the abdomen rises slightly. Exhale by mouth also on four counts. The chest is down and relaxed.
Breathing is calm and measured, attention is most concentrated on the abdominal cavity, inhale and exhale smoothly alternate. Repeat 4–5 times.
Exercise 2. Diaphragmatic breathing
Initial position. The same, but now place your palms on the solar plexus area.
Exhale calmly and take a short pause. Slowly (on four counts) inhale “in the palm of your hand”, directing air into the lateral parts of the chest. Make sure that the chest does not rise up during inhalation. Then exhale on four counts, gently “palming” the ribs of the ribs to the center of the chest.
Breathing is calm and measured, attention is most concentrated on the lower part of the chest, inhale and exhale smoothly alternate. Repeat 4–5 times.
Exercise 3. Thoracic breathing
Initial position. The same, but now place your palms on the right and on the left just below the right and left clavicles.
Exhale calmly and take a short pause. Slowly (four counts) inhale “in the palm of your hand,” directing air to the tops of the lungs. Then exhale into four bills.
Breathing is calm and measured, attention is most concentrated on the upper part of the chest, inhale and exhale smoothly alternate. Repeat 4–5 times.
Progressive muscle relaxation
The essence of this technique is that after a strong tension, any muscle automatically relaxes. In order to achieve deep muscular relaxation, it is recommended to maximally strain each muscle for 5–10 seconds, then concentrate on the feeling of relaxation in it for 15–20 seconds (this stage is very important).
The sequence of exercises:
1. Dominant hand and forearm (make a fist as tight as possible and bend the brush in any direction).
2. The dominant shoulder (bend the arm in the elbow and press it firmly on your body or on the nearest surface: bed, armrest, etc.).
3. Non-dominant hand and forearm.
4. Non-dominant shoulder.
5. Muscles of the upper third of the face (lift eyebrows as high as possible and open your mouth wide).
6. Muscles of the middle third of the face (shut your eyes tightly, frown and wrinkle your nose).
7. Muscles of the lower third of the face (tightly squeeze the jaws and move the corners of the mouth back to the ears).
8. Muscles of the neck (pull the shoulder joints high to the ears and in this position, tilt the chin to the chest).
9. The muscles of the chest and diaphragm (take a deep breath, keep your elbows in front of you and squeeze them).
10. Muscles of the back and abdomen (strain the muscles of the abdominals, flatten the shoulder blades and flex the back).
11. Dominant thigh (strain the front and rear thigh muscles, keeping the knee in a tight half-bent position).
12. Dominant drumstick (pull the foot towards yourself as much as possible and straighten your toes).
13. Dominant foot (pull the ankle and squeeze the toes of the foot).
14. Non-dominant hip.
15. Non-dominant shin.
16. Non-dominant foot.
The term “dominant” means the right side for right-handers and the left for left-handers.
Some centers conduct group sessions on the method of progressive muscle relaxation. The optimal frequency of classes is 2-3 times a week. If you exercise independently, do exercises 1–2 times a day for 15 minutes.
Recommendations for practicing independently
If you suffer from migraine, follow these guidelines when doing physical exercises on your own:
• Do not exercise when the symptoms of a migraine attack begin.
• To make classes as useful and effective as possible, consult with your doctor and a gymnastics specialist to help determine your health and optimal level of exercise. Properly organized motor mode will allow you to avoid provocation attacks.
• Exercise should be present regularly in your schedule – on the principle “less is better but more often”.
• Use cardiovascular exercise. Give preference to cyclic types of physical activity: walking, cycling, running, swimming.
• Increase the number of exercises and cardio load gradually, focusing on your well-being, not only during classes, but also after them.
• When performing a set of exercises, watch for a combination of breathing and movement. Do not hold your breath!
• Keep a balance between exercise and rest.