There are many exercises that anyone can start at home that can be immediately helpful for migraines.
We recommend starting with diaphragmatic breathing. First, place one hand flat on your ribcage and the other hand flat on your stomach. With each inhale, try to only cause your hand on your stomach to rise by intentionally breathing in through your stomach and diaphragm. The hand on your chest should ideally remain still. Breathe in for 4 seconds through your nose, hold it for 7 seconds, and exhale audibly for 8 seconds through your mouth. This type of breathing can promote relaxation through the body.
Additionally, you can try these stretches to reduce tension in your levator scapulae, upper trapezius, and pectoral muscles. We also recommend lengthened periods of moderate physical activity like taking a 20-30 minute walk 3-5 times a week, which has shown to improve spine health, gut health, and mental health. Lastly, movement practices like yoga, pilates, or tai-chi are great ways to increase mindfulness and body awareness.
It is best to consult a physical therapist before starting a new exercise program or movement practice, especially if it has been longer than 6 months since consistent weekly exercise.