Patient Resource · Kamego Chiropractic
Home Exercise & Self Care Guide
Simple stretches and exercises Dr. Kamego recommends between visits for neck, back, shoulder, hip and headache relief. Pick your area, start slow, and stop if anything makes your symptoms worse.
Reviewed by Dr. Gregory Kamego, DC · Updated November 2026
Before You Start
Start Gentle
Move slowly and stay in a comfortable range. A mild stretch is good. Sharp pain is not.
Be Consistent
About 10 minutes most days does more than one long session once a week.
Stop and Call Us If...
Pain spreads or gets worse, or you notice new numbness, tingling or weakness.
Get medical care right away for loss of bladder or bowel control, numbness in the groin or inner thighs, or sudden weakness in a leg. This guide is general information, not a diagnosis. Ask Dr. Kamego which exercises fit you.
Find Your Area
Where Do You Feel It?
Tap an area to jump to its exercises.
Area 1 of 6
Neck Pain: Home Exercises
Most neck pain builds from posture strain, stiff joints and tight muscles, especially with long hours at a screen, phone use or an awkward sleeping position.
Daily Habit
Every hour at a screen, do one set of chin tucks and shoulder blade squeezes.
Chin Tucks
Sit tall and gently draw your chin straight back, as if making a double chin. Keep your eyes level.
- Helps ease forward head posture from screens.
Upper Trapezius Stretch
Sit on one hand to keep that shoulder down, then tilt your ear toward the opposite shoulder.
- Stretches the tight muscle between your neck and shoulder.
Neck Rotation Stretch
Slowly turn your head to look over one shoulder as far as is comfortable, then switch sides.
- Helps you turn your head more easily.
Shoulder Blade Squeezes
Squeeze your shoulder blades back and down as if holding a pencil between them.
- Builds upper back support for your neck.
Area 2 of 6
Upper Back Pain: Home Exercises
Upper back pain often comes from long hours of sitting, rounded shoulders and stiffness where the neck meets the upper back.
Daily Habit
Each time you sit down, check your position: shoulders back and down, ears over your shoulders.
Towel Extension
Lie on your back with a rolled towel across your upper back at shoulder blade level. Support your head and gently relax back over it.
- Loosens a stiff upper back. Move the towel slightly for each spot.
Thread the Needle
On hands and knees, slide one arm under your body and rotate through your upper back until your shoulder reaches the floor.
- Helps your upper back twist more freely.
Prone Y-T-W
Lying face down, lift your arms into a Y overhead, a T out to the sides, then a W with elbows bent.
- Strengthens the muscles between your shoulder blades.
Band Pull-Aparts
Hold a resistance band at shoulder height with arms straight and pull it apart by squeezing your shoulder blades together.
- Builds upper back strength for better posture.
Area 3 of 6
Low Back Pain: Home Exercises
Low back pain often comes from stiff joints, weak hip and core muscles, long hours of sitting or a lifting strain.
Daily Habit
When you sit for a long time, get up and walk for a minute or two every 30 to 45 minutes.
Knees to Chest
Lie on your back and gently pull both knees toward your chest.
- Eases low back stiffness, especially in the morning.
Cat-Cow
On hands and knees, slowly round your back up, then let it gently sag, breathing through each movement.
- Keeps your low back moving.
Glute Bridge
Lie on your back with knees bent. Squeeze your glutes and lift your hips until your body forms a straight line.
- Strengthens the hip muscles that support your low back.
Bird Dog
On hands and knees, reach one arm forward and the opposite leg back while keeping your back flat.
- Builds core control around your spine.
Area 4 of 6
Headaches: Home Exercises
Many headaches start in the neck and upper shoulders, often with screen time, stress, poor sleep or posture.
Daily Habit
Take a short screen break every hour and check that your shoulders are relaxed, not creeping up toward your ears.
Suboccipital Release
Lie on your back with two tennis balls in a sock under the base of your skull, one on each side of the spine. Let your head rest on them.
- Eases tight muscles at the base of the skull.
Upper Neck Nods
Do a gentle chin tuck, then add a small, slow nodding motion.
- Gently moves the top of your neck.
Deep Neck Flexor Hold
Lying on your back, tuck your chin and lift your head just off the surface.
- Builds endurance in the small muscles that support your head.
Area 5 of 6
Shoulder Pain: Home Exercises
Shoulder pain often involves the rotator cuff, tight chest muscles, posture, or a pinched nerve in the neck.
Daily Habit
Try not to sleep on the sore shoulder. If you sleep on your back, rest that arm on a pillow.
Pendulum Swings
Lean on a table with your good arm and let the sore arm hang. Gently swing it in small circles.
- Loosens the shoulder without strain.
Doorway Chest Stretch
Place your forearm on a door frame at shoulder height and gently step through until you feel a stretch across your chest.
- Opens tight chest muscles that pull the shoulders forward.
Band External Rotation
Keep your elbow at your side, bent to 90 degrees, and rotate your forearm outward against a resistance band.
- Strengthens the rotator cuff.
Wall Slides
Stand with your back to a wall, arms in a goalpost shape, and slowly slide them up and down the wall.
- Improves shoulder blade control as you raise your arms.
Area 6 of 6
Hip & Sciatic Pain: Home Exercises
Sciatica and hip pain often involve irritation of a nerve in the low back or tight hip muscles around the sciatic nerve.
Daily Habit
Empty your back pockets before you sit. Sitting on a wallet or phone for hours can press on the hip and sciatic nerve.
Figure Four Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg toward your chest.
- Stretches the deep hip muscles, including the piriformis.
Piriformis Stretch
Lying on your back, gently pull one knee toward the opposite shoulder.
- Eases tension around the sciatic nerve.
Clamshells
Lie on your side with knees bent and feet together. Raise the top knee while keeping your feet stacked.
- Strengthens the side hip muscles that steady your pelvis.
Single-Leg Glute Bridge
Do a glute bridge with one leg straight. Add this once the regular bridge feels easy.
- Builds hip strength on each side.
Every Day
Daily Habits for a Healthier Spine
Small habits add up. These help your exercises and your visits go further.
Move Often
Stand up and move for a minute or two every 30 to 60 minutes.
Set Up Your Screen
Keep your screen at eye level and your feet flat on the floor.
Lift Smart
Bend at your hips and knees and keep the load close to your body.
Walk Most Days
A daily walk keeps your back and hips moving.
Support Your Sleep
Use a pillow that keeps your neck level with the rest of your spine.
Check In Early
If something still hurts after a few days, call us before it settles in.
Common Questions
Home Care Questions, Answered
How often should I do these exercises?
Most patients do the stretches daily and the strengthening exercises 3 to 4 days a week. About 10 minutes most days is a good start, and Dr. Kamego may adjust this for you.
Is it normal to feel sore?
A gentle stretch or mild muscle soreness is normal. Sharp pain, pain that spreads, or new numbness or tingling is not. Stop that exercise and call us at (810) 798-7500.
Should I use ice or heat?
Many people find ice helpful in the first day or two after a new strain, and heat helpful for ongoing stiffness. Ask Dr. Kamego what fits your situation.
When should I come in instead?
Call us if pain lasts more than a week or two, keeps coming back, wakes you at night, or comes with numbness or weakness. You can schedule a visit here. Get emergency care for loss of bladder or bowel control.
Kamego Chiropractic · Almont, MI
Need More Than Home Care?
These exercises work best alongside an exam and a plan built for you. Call or send a message and we’ll find a time that works.