5 Somatic Exercises to Combat Migraines

Somatic Exercises – Natural Migraine Relief

Migraines can be debilitating, interrupting daily life with intense pain, sensitivity to light and sound, nausea, and brain fog. While medication can help, many people seek a more holistic and long-term solution. Somatic exercises—movements and techniques that retrain the nervous system and reduce muscular tension—offer a powerful natural option for migraine relief. When combined with complementary therapies such as neuropathy treatment, cranial facial release, chiropractic care, and weight loss programs offered at Elevation Health Center, patients often see lasting improvements in their quality of life.

What Are Somatic Exercises?

Somatic exercises are gentle, mindful movements that focus on internal awareness of the body. Rather than pushing through pain or tension, these exercises encourage relaxation of chronically tight muscles and teach the brain to move more efficiently. This retraining helps calm the nervous system, reduce inflammation, and correct postural issues—all key contributors to migraine development.

Common somatic practices include:

• Pandiculation – A conscious form of stretching and contracting muscles to reset their resting length.

• Progressive Muscle Relaxation (PMR) – Alternately tensing and relaxing muscle groups to build awareness and reduce physical stress.

• Breath-centered movement – Slow, rhythmic breathing exercises paired with neck and shoulder movement to reduce pressure on cranial nerves.

• Feldenkrais or Alexander Technique-inspired movements – These involve small, deliberate motions designed to improve posture and release muscular holding patterns.

These practices promote vagus nerve stimulation, reduce muscle guarding, and help the body shift out of a fight-or-flight state—factors strongly associated with the onset and severity of migraines.

5 Somatic Exercises to Try for Migraine Relief

1. Neck and Shoulder Roll with Breathwork

   • Sit or lie comfortably. Inhale deeply, then slowly roll your shoulders up, back, and down. As you exhale, gently drop your chin to your chest. Hold for a few seconds. Repeat 5–8 times.

2. Eye Tracking and Tension Release

   • While keeping your head still, move your eyes left to right slowly, then up and down. Combine this with slow nasal breathing. This reduces eye strain and balances cranial nerve function.

3. Body Scan and Progressive Muscle Relaxation

   • Lie flat and scan from toes to head, tensing each muscle group for 5 seconds and then releasing. This practice encourages full-body awareness and systematically reduces tension.

4. Wall-Assisted Shoulder Release

   • Stand with your back against a wall. Slowly raise your arms up and down in a “snow angel” motion while pressing gently into the wall. Focus on breath control and avoid strain.

5. Pelvic Rocking

   • Lie on your back with knees bent. Gently tilt your pelvis forward and back in a rocking motion. This resets your body’s alignment and relieves lower back tension that often travels up to the neck and skull.

Combining Somatic Exercises with Chiropractic and Holistic Treatments

Somatic exercises are most effective when combined with treatments that address the root causes of migraines. At Elevation Health Center, patients benefit from a unique blend of services that work synergistically with somatic therapy:

1. Cranial Facial Release (CFR)

CFR is a specialized technique that involves adjusting the bones of the skull and facial structure using endonasal balloon inflation. It enhances airflow, relieves sinus pressure, and improves cranial nerve function—all of which can reduce migraine frequency and intensity.

2. Neuropathy Treatment

Migraines are sometimes linked to nerve dysfunction. Elevation Health Center uses advanced neuropathy treatment protocols including infrared therapy, nerve stimulation, and nutritional support to restore proper nerve function.

3. Chiropractic Adjustments

Spinal misalignment, especially in the cervical spine, is a known trigger for migraines. Gentle chiropractic care restores spinal alignment, improves posture, and reduces tension in muscles connected to the skull.

4. Weight Loss and Gut Health Programs

Excess inflammation, poor gut health, and metabolic imbalance can also contribute to migraines. The clinic’s personalized weight loss and gut health programs reduce systemic inflammation and support a healthier brain-gut connection.

Why Choose Elevation Health Center?

Located in Meridian, ID, Elevation Health Center is a leader in holistic migraine care. Their integrative approach combines state-of-the-art diagnostics with compassionate, personalized treatment. Patients receive not only immediate relief but tools and support for long-term healing.

Migraines are complex, but they don’t have to control your life. Somatic exercises offer a safe, accessible way to reduce tension, calm the nervous system, and prevent future episodes. When combined with advanced chiropractic care, cranial facial release, gut health and wellness programs available at Elevation Health Center, patients often see significant improvement in both the frequency and severity of their migraines.

If you’re tired of living in pain, now is the time to explore a new approach. Contact Elevation Health Center in Meridian, ID, and take your first step toward a migraine-free life.