If you suffer from migraines, you may have an aversion to exercise, thinking you are in no condition to do any sports, that your free time is better spent lying in a dark, quiet room, recuperating. If you allow yourself to overcome this preconceived idea, you will discover the benefits that regular exercise will have on your head. A strong body is much more apt to combat the triggers that set-off your migraines. Building up stamina and endurance is thus primordial.
These three different types of exercises must be incorporated in a weekly routine:
Leg Bed Frame
• Cardio
• Strength
• Flexibility
Cardio Exercises:
Long sessions of low impact cardio are best suited for migraine sufferers. This type of exercise has a high potential of lowering an already present migraine and, in the long-term, it will positively diminish the number of attacks you suffer from. The following activities are highly recommended:
• Brisk walking (either outside or on a treadmill, building up a light sweat)
• Dancing (home sessions are ideal)
• Slowly pedaling on your home trainer (practical during the winter months when exercising outdoors is unpleasant)
• Swimming
A daily minimum of 30 minutes of exercising is necessary, however, should your schedule allow it, plan on working out up to two hours once or twice per week.
Strength Exercises:
The stronger your body, the higher your resistance against migraines, making you better equipped to fight a number of triggers that bring on the pain. Strength exercises can be viewed as « preventive » by nature, however, as with high intensity cardio exercises, only do strength exercises if your migraine is not too debilitating. Concentrate on building up the strength of your legs and mid-section. An average of ten minutes per day will suffice. Pilates offer many good strength exercises as does working out with an elastic band.
Flexibility:
A flexible body should be viewed as a strong base that will help support cardio and strength exercises. Flexibility ensures safer conditions while you exercise, and you will thus avoid a number of possible injuries. Importantly, flexibility exercises seem to have soothing qualities against an upcoming or a low-intensity migraine.
A number of stretch exercises that will improve your flexibility are to be found in some of the more basic Yoga poses, particularly those that can be done while standing. Examples of these are the Tree Pose, the Stand Side Stretch Pose and the Warrior Pose. Pilates and Shiatsu are also fine sources of flexibility exercises. You may wish to stretch your neck, shoulders or legs. It is easy to incorporate many of the flexibility exercises throughout your day.
A morning routine of 8 to 12 minutes, building up strength and flexibility together with some light massages, has proved effective diminishing migraine frequency by 20-25%.
Recommended moves are:
• A brief head massage which you will administer yourself on the edge of your bed as soon as you get up
• Drinking two glasses of lukewarm water
• A number of mild motions of low impact movements that consist of:
o Swinging your body in rhythmic motion
o Arm swing exercise of circular movements at chest level, head level and above the head (the last two only to be done if the migraine is not too severe)
o Standing mid-section flex, with hands at waist, swinging back and forth
o Side swing with feet apart, moving body weight from one leg to the other
o Stretching legs
As a migraine sufferer, you have no doubt seen a number of specialists and swallowed countless medications. Perhaps you have also tried several alternative methods. The results are most likely not conclusive and chances are that the feel-good effect is short-lived. Exercise is worth trying. The outcome will reward you with a healthier body and a more positive frame of mind, something that should not be neglected. In conclusion, while exercise will not rid you of your migraines, it will diminish their intensity and frequency.
Cyber Monday Queen/King Adjustable bed frame system with 6 adjustable glided legs and Bolt-on; 82 side rails by Leggett & Platt 2011 Deals
Dec 02, 2011 15:58:13
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Cyber Monday Queen/King Adjustable bed frame system with 6 adjustable glided legs and Bolt-on; 82 side rails by Leggett & Platt Feature
- Versatile - height adjustable from 5-1/2 to 9
- Center Support - for additional strength on 5/0 and 6/6
- Sturdy Construction - (3/3 - 4/6) 1-1/2 x 1-1/2 side rails; (5/0 - 6/6) 2 x 1-1/2 (vertical) side rails
- 6 adjustable glided legs
- center support
Cyber Monday Queen/King Adjustable bed frame system with 6 adjustable glided legs and Bolt-on; 82 side rails by Leggett & Platt Overview
Queen/King bed frame system, Headboard/Footboard, with 6 adjustable glided legs and center support; Bolt-on; 82 side rails.SAVE NOW on Cyber Monday offers below!
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