Stretches Description:
- Super Six Rules to Stretch:
- Warm up
- Be gentle
- No sharp pain
- Breathe
- Always do both sides
- Don’t bounce and always hold for at least 30 seconds or until you feel the muscle relax
- Side of Neck Stretch:
- Stand with feet shoulder-width apart.
- Keep pelvis square to the ground, hips right under shoulders.
- Ears over shoulders.
- Keep nose straight ahead.
- Tilt right ear to right shoulder, do not let nose point down.
- Aim for a 45° tilt.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart.
- Keep pelvis square with a slight pelvic tilt.
- Shoulders over hips, ears over shoulders.
- Rotate face to the right, keeping jaw parallel to the ground.
- If there’s sharp pain or dizziness, back off slightly.
- Tilt ear to shoulder, nose straight ahead.
- Rotate nose up to the left to stretch the front of the left side of the neck.
- For more stretch, hold arms behind you.
- Repeat on the other side.
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground.
- Grab the elbow with the left hand and pull it close to the body.
- Feel the stretch in the back of the shoulder.
- Turn torso, face, neck in the direction of the fingers.
- Repeat on the other side.
- For an additional stretch, put left hand on the back of the right one and push away from you.
- Keep head straight, ears over shoulders.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
- Jaw and Temporalis Muscle Stretch:
- Sit or stand neutrally, ears over shoulders.
- Open mouth as wide as possible without pain.
- Hold for 30 seconds to reduce tension.
- To counteract phone usage tension:
- Sit or stand tall, ears over shoulders.
- Open mouth and gently protrude the lower jaw out.
- Hold for 30 seconds.
- Repeat as needed.
Dr. Chris Oswald emphasizes following the “Super Six Rules” and performing these stretches gently and consistently to alleviate migraine and headache pain.
