Suboccipital Release
Self-myofascial release for the suboccipital muscles at the base of the skull. Helpful for tension headaches and forward head posture.
cervical exercises Suboccipital musclesExecution
- 1Supine with a tennis or lacrosse ball at the base of the skull
- 2Apply moderate pressure and make small "yes" and "no" motions
- 3Hold 60-90 seconds on tender points
- 4Perform 2-3 times per day
Cues
- Firm but tolerable pressure (6-7/10)
- Slow, calm breathing
Common Errors
- Too much pressure causing sharp pain
- Ball positioned too high on the skull
Progressions
- 1Larger ball -> Lacrosse ball -> Add head movement -> Longer holds
Related Patterns
forward head posturecervical rotation restrictioncervical sidebending restriction
