Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Retraction/elongation
SETS: 3 REPS: 5 FREQ: ONCE DAILY HOLD: 5S
Stand or sit upright. Fixate an object at eye level as you move your head back, tucking your chin and elevating the back of your head as if a string is pulling it upward. Hold the position and release.
2. Assisted upper rotation (R)
REPS: 10 FREQ: TWICE DAILY (AM+PM)
This example is if the cervicogenic headaches are on the right side Sit tall.Place the edge of a towel behind your neck just below the base of your skull. Pull down the towel right edge with your left hand to anchor it in place.Grasp the left edge with your right hand and hold it just below your ear lobe at the level of the upper teeth.Gently pull the left edge straight forward. Maintain this pull while rotating your head to the right. Do not let go the towel pull until you are back to the starting position.If this movement is pain free, repeat as prescribed.
