A Note of Caution

Before we proceed, it’s important to note that while these techniques may be beneficial for headaches, they are not a guaranteed solution. If you are experiencing more severe symptoms or issues related to spinal structure, please consult a healthcare professional. Additionally, if you have a history of severe neck or back pain and are unsure about undertaking mobility exercises, seeking advice from a trusted health practitioner is advisable.

Let’s get started! I recommend adopting a preventative mindset by practicing these techniques daily, irrespective of whether you currently have headache symptoms. This will help you maintain good spinal health.

Breathing Techniques

1) Box Breathing

Many people are unaware of how to fully utilize their diaphragm during breathing. To address this, try the following exercise: Place your hands at the base of your ribs. As you take a deep inhale, lean slightly forward, allowing your hands to move outward. During the exhale, gently pull your belly in and sit up straight. Keep your neck and shoulders relaxed throughout this process. You’re engaging your diaphragm!

To refine your technique, practice box breathing: inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat this cycle for one to three minutes, and notice how revitalizing it feels to engage those often-ignored respiratory muscles.

Breathing isn’t solely linked to stress relief; it also has profound effects on sleep quality, back health, digestion, memory, and anxiety levels. Furthermore, it influences various bodily systems, including the immune system. It’s almost astonishing how one breath can impact so many facets of your health. The empowering truth is that you have control over your breath and, consequently, your body.

2) Thoracic Extension Drill

Execution: Hold for 3 seconds, repeat 10 times

Instructions: Stand behind a chair or desk with both hands resting on it. Step back a little, hinge at your hips, and lower your chest towards the ground. Maintain this position for three seconds, then reset before repeating. You can also perform this drill one arm at a time.

3) Mid Back — Open Books

Execution: 5-8 repetitions per side

Instructions: Lying on your side with your top hip bent at 90 degrees, either rest your knee on the floor or a block. Take a deep exhale and rotate your top arm upwards while following it with your eyes. Hold this position at your comfortable range for 1-2 seconds before returning to the starting position. If lying on your side is uncomfortable, this can also be performed standing against a wall.

4) Banded Wall Sliders

Execution: 2 sets of 10-15 repetitions

Instructions: Place both forearms against a wall, pressing them in while keeping your shoulder blades apart. Slowly slide your forearms up the wall while maintaining this position. Go as high as you can without losing contact with the wall, then return to the starting position. Focus on keeping your shoulders externally rotated by aligning your hands with your elbows.

5) Face Pulls

Execution: 12-15 repetitions

Instructions: Set up a resistance band around shoulder height. Pull the band towards your face while squeezing your shoulder blades together and keeping your elbows aligned with your shoulders. Hold this position for 1-2 seconds before slowly returning to the starting point. Remember to keep your neck relaxed throughout this movement.