@mrkate: Screenshot each step and share with anyone who suffers from migraines! As talked about on our Rug Cuddle (With Us) podcast, this stretch routine from a mix of spine rehabilitation, PT and fascia release moves I do daily has been the key to decreasing my migraines and I hope this helps you too! I’ve done everything that various neurologist have suggested and prescribed including years of Botox for migraine, meds, supplements and diet changes but since doing this routine I have decreased the number of migraines so much that I am no longer chronic (chronic = 15+ days per month for a 3+ month duration) I usually do these in the middle of the night, in my PJs while reading my kindle. I use things I’ve learned from @Flobility and @anastasciabeautyfascia as well as moves I got from physical therapy sessions and yoga. It has really helped regulate my nervous system as well - my anxiety is so much better along with my migraines! Tips: - Don’t count! Listen to your body! Usually I don’t count reps (if I had to guess I do between 10 and 20) it stresses me too much to count and makes it feel too much like a workout so I prefer to just tune in and stop when I feel release in the muscles I’m stretching. - A Lacross ball is the perfect density to really get in and release tension. - These against the wall soft tissue moves I do every day no matter what! I probably spend 1 to 3 minutes on each section depending on how tight I feel. - You want to make sure you’re lengthening the back of your neck during all these releases, basically giving yourself a double chin and holding in your lower abs for support. - I use a theracane to help release the muscles around the top vertebrae in my neck where I have limited mobility (as diagnosed by PT and my neurologist) from years of tension and poor posture. Find a sore spot, dig in and gently rotate to open and release. - The SCMs in any of us with tech neck are tight. You can find the base of them along your collarbone by sniffing and feeling them jump, and then use the theracane or your fingers to anchor in that junction and stretch away. More tips in the comments! Let me know if you have questions!

Mr. Kate

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Sunday 31 May 2026 02:32:25 GMT