Stretches not only promote a feeling of well-being, keeps you flexible and less prone to activity-induced injuries but also proves beneficial at keeping migraines more manageable. However, as far as migraines are concerned, some stretches are more equal than others. Of note are the Alternate Limb Latissimus Dorsi Stretch, the Spinal Twist Stretch and the Neck Rotation.
I shall discuss the Spinal Twist Stretch in this post. This is an active stretch and massages the spine and the back beautifully without putting undue pressure on the limbs nor does it require support. Here is how you can do the Spinal Twist Stretch:
1. Place your mat on an even floor.
2. Lie on your back (Supine position).
3. Spread out your arms on either side of your body, so that they are perpendicular to your body.
4. bend both your legs at the knees.
5. Cross one leg over the other by placing your right ankle over your left knee. (This posture resembles one of you sitting on a chair with one leg crossed over the other – but only in a lying position).
6. Use your left palm to gently bring down the crossed legs on to the floor on the left side.
7. Take care not to apply abrupt or too much pressure while doing this. If you are stiff or are uncomfortable bringing the legs down completely to touch the floor on the left side – then do only to the point you are comfortable.
8. Turn your head to the right.
9. hold this position for 10 seconds.
10. Repeat this process off the other side (left ankle over the right knees)
Be careful not to injure yourself – it is advisable that you get a physical before you try the stretches.
This stretch is simple and keeps your spine and back supple. Spine and back muscle stress is often experienced by migraineurs and often acts as an auxiliary trigger for some.
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