If you’ve ever experienced a migraine, you’ll know it’s far more than just a headache. The throbbing pain, sensitivity to light, and the need to retreat to a dark room can be overwhelming. But what if there were simple steps you could take to reduce your chances of experiencing a migraine in the first place?
At The Chiropractors in Solihull and Sutton Coldfield, we see many patients whose migraines are linked to neck tension and posture. While every migraine is unique, we’ve found that gentle, targeted tension release neck exercises can make a real difference for some people. These exercises help improve cervical mobility, reduce muscle tightness, and support better posture — all of which may reduce migraine triggers.
The Link Between Neck Tension and Migraines
Your neck and upper back are packed with muscles, joints, and nerves that all interact with your nervous system. Poor posture (like hunching over a screen) can create stiffness and strain in these areas, which for some individuals may contribute to migraines.
Cervical mobility migraine relief strategies, like stretching and posture work, can help:
- Reduce tension in the neck and shoulders
- Improve blood flow and nerve function
- Support healthy posture
- Decrease the “pull” on the muscles at the base of the skull — a common area linked to migraine pain
Gentle Neck Stretches for Migraine Prevention
These stretches are designed to be safe, simple, and effective. They’re not about “fixing” migraines, but about helping your body move better, feel looser, and reduce unnecessary strain.
1. Chin Tucks (Posture Drill)
This simple exercise strengthens the muscles that support your neck and reduces forward head posture — a common trigger for tension.
How to do it:
- Sit or stand tall.
- Gently tuck your chin towards your throat, as though making a double chin.
- Hold for 5 seconds, then relax.
- Repeat 10 times.
This is one of the most effective migraine posture drills for daily use.
2. Upper Trapezius Stretch
Helps release tension along the side of the neck.
How to do it:
- Sit tall and hold onto the side of your chair with one hand.
- Gently tilt your head to the opposite side, aiming to stretch your ear toward your shoulder.
- Hold for 20–30 seconds and switch sides.
3. Levator Scapulae Stretch
Targets the muscles connecting your shoulder blade and neck.
How to do it:
- Sit upright and look down toward your armpit.
- Use your hand to gently guide your head into the stretch.
- Hold for 20–30 seconds per side.
4. Seated Neck Rotation
Improves cervical mobility to help keep the neck joints moving freely.
How to do it:
- Sit tall and slowly turn your head to the right as far as is comfortable.
- Hold for 5 seconds, then turn left.
- Repeat 5–10 times each way.
When to Seek Professional Help
While these stretches can help prevent tension from building up, they may not be enough if migraines are already a regular part of your life. At The Chiropractors, we take time to understand your history, posture, and spinal health — looking for the mechanical and lifestyle factors that may be contributing to your symptoms.
We don’t promise to “cure” migraines, but many patients report feeling less tension and more mobility in their neck and upper back, which can complement their migraine management.
Book a Consultation Today
If you’ve been dealing with recurring migraines, it’s time to take a step towards better spinal health and posture.
👉 Click here to book your consultation
Let’s work together to create a personalised plan that supports your neck health and overall wellbeing.
