5 Simple Exercises and Stretch Routines You Can Do at Home Between Chiropractic Visits to Prevent Headaches
By Green Chiropractic | Omaha, Nebraska | Headache Relief & Posture Specialists
Don’t Let Tension Build Between Visits
Many Omaha patients visit Green Chiropractic for headache relief, only to notice that stress, posture, and daily habits can cause symptoms to creep back between appointments.
The good news is that you can help prevent tension headaches, migraines, and neck stiffness right at home with a few simple, chiropractor-approved exercises. These movements keep your neck flexible, improve posture, and reduce muscle fatigue that contributes to recurring headaches.
Why Stretching Matters for Headache Prevention
When your posture shifts forward — a condition often called “tech neck” — the muscles at the back of your neck, shoulders, and upper spine are under constant tension.
This tension restricts blood flow, irritates nerves, and can trigger headaches that radiate from the base of your skull into your forehead or behind your eyes.
Stretching and strengthening your postural muscles between chiropractic visits helps to:
- Relieve tension in overworked muscles
Green Chiropractic | Omaha’s Chiropractic Headaches Experts
- Restore balance between the front and back of your neck
- Support spinal alignment so adjustments last longer
- Prevent future headaches caused by postural fatigue
5 Simple At-Home Exercises for Headache Prevention
Each exercise can be done at home, in your office, or even during breaks at work. Always perform movements gently and stop if you experience sharp pain.
1. Chin Tucks (Neck Retractions)
Purpose: Strengthen deep neck stabilizers and reduce forward head posture.
How to do it:
- Sit or stand tall with your shoulders relaxed.
- Without tilting your head up or down, gently pull your chin straight back—like you’re making a double chin.
- Hold for 5 seconds, repeat 10-15 times.
Tip: You should feel a gentle stretch at the base of your skull and a light engagement in your throat muscles.
2. Shoulder Blade Squeezes
Purpose: Open up the chest and counteract hunching.
How to do it:
- Sit or stand with your arms at your sides.
- Gently squeeze your shoulder blades together, keeping shoulders down (don’t shrug).
- Hold for 5-10 seconds, repeat 10-15 times.
Tip: Think about drawing your shoulder blades into your back pockets.
3. Upper Trapezius Stretch
Purpose: Release tightness along the side of the neck and shoulders.
How to do it:
- Sit tall, grasp the bottom of your chair with your right hand.
- Gently tilt your head to the left, bringing your left ear toward your shoulder.
- Hold 20-30 seconds, repeat on both sides.
Tip: Don’t pull your head forcefully; just let gravity stretch your neck gently.
4. Chest Doorway Stretch
Purpose: Loosen tight chest muscles that pull your shoulders forward.
How to do it:
- Stand in a doorway, place your forearms on the door frame at shoulder height.
- Step one foot forward and lean gently until you feel a stretch in your chest.
- Hold for 20-30 seconds, repeat 2-3 times.
Tip: Keep your head aligned with your body—don’t poke your chin forward.
5. Neck Mobility Circles (Controlled Head Rolls)
Purpose: Improve circulation and mobility in the neck.
How to do it:
- Sit or stand tall.
- Slowly roll your head from side to side, forward and backward in a half-circle motion.
- Avoid full backward circles.
- Repeat 5-8 times in each direction.
Tip: Move slowly and breathe deeply—this should feel relaxing, not forced.
Bonus: The 30-Second Posture Reset
Every 30-60 minutes at your desk, do this mini-reset:
- Stand up tall.
- Roll your shoulders back.
- Tuck your chin slightly.
- Take three deep breaths.
You’ll instantly reduce tension and improve oxygen flow to your head and neck.
How Green Chiropractic in Omaha Helps You Stay Headache-Free
At Green Chiropractic, we don’t just treat headaches—we correct the underlying structural causes.
Through gentle spinal adjustments, posture correction, and cervical curve restoration, we help your neck function the way it’s designed to.
When combined with at-home stretches like these, your results last longer and your body stays balanced. Our goal is to help Omaha’s busy women and families stay headache-free, active, and healthy—without relying on medication.
Ready to Stop the Cycle of Headaches?
If you’re tired of recurring tension or migraines, now’s the perfect time to take action.
We offer a headache consultation to assess your posture, spinal alignment, and muscle balance—and create a personalized plan to help you get lasting relief.
Green Chiropractic - Omaha’s Headache and Posture Experts
Located in West Omaha | Helping women and families live pain-free lives
Call today or schedule online at www.greenchiropractic.com
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