3 exercises that are especially important for those with headaches and migraine that are sometimes related to exercise or weights or exertional activities involving the arms.
1. A's
2. Y's
3. Presses
FAQ: Shoulders Down and Back to protect your neck?
"Not for me…"
Because anatomically this engages latissimus dorsi and rhomboid muscles- both downward rotators of the scapula- so what?- this increases muscular tension at the neck- this increases likelihood of cervicogenic (secondary) headache and also brings you closer to migraine (primary) headache (as cervical afferents contribute to the summation of nerve inputs at the trigeminocervical nucleus) (TCN). When the input to the TCN reaches threshold, referred pain aka headache begins.
FAQ: What TO Do Then?
So if muscle tension at the neck is related to pain for you, THEN consider how you hold your neck and shoulders. Down and back is not for everyone! I prefer shoulders relaxed (even if falling slightly forward, yes) and head and sternum comfortably tall.
Detailed description …
Rhomboids and lats are actively contracting, leading to more tension in that manner. Also note that when muscles are put in a lengthened position they are actually tighter than when they are in a resting position. So If your shoulders are actively held back and down, upper traps are passively put on stretch = more tension. Levator scapulae muscles will then co-contract and/or passively jam up at the occiput as the lats and rhomboids are actively down rotating the scapulae, thereby approximating the upper part of levator scapula where it attaches to the C 2-3-4 vertebrae.
FAQ: Is there a role for exercise? YES.
As it helps engage (it’s not weakness it’s muscle patterning, so I call these “muscle activation exercises”) the lower traps, upper traps and serratus anterior. All these muscles work to upwardly rotate the scapula. So with movements that involve the arms, there will be less tension taken in the neck if these muscles are working properly. 3 easy body weight exercises, to engage, them, to hold the force of bags, luggage, kids and groceries etc. 15 reps once a day.
You do all three standing up, no wall or weights or bands required. Takes about one minute. I do mine while the coffee’s going.
If you like to strengthen, yes it can be advantageous to also work your core trunk muscles as well, triceps, deltoids. But this is not necessary to get rid of your headache or migraine vulnerability.
Keith
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