Suboccipital Self-Massage & Neck Flexion Stretch

stretchneck

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Place the thumbs beneath the occiput and palpate the tense suboccipital muscles.
Apply gentle sustained pressure, or rest the head on a folded towel/book to lengthen the upper neck.
To stretch, flex the neck gently; depress the shoulders to increase the stretch.
Avoid heavy overpressure if osteoporotic.

Form cues

Feel the extensors relax as you retract, contract as you extend
Keep pressure gentle under the skull base

Dosage

Hold 20-30s, 2-3 reps

Muscles worked

upper posterior neck extensors — anatomical illustration — upper posterior neck extensorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

upper trapezius — anatomical illustration — upper trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

levator scapulae — anatomical illustration — levator scapulaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: suboccipitals, upper posterior neck extensors, upper trapezius, levator scapulae

Target muscles

Suboccipitals Upper Posterior Neck Extensors Upper Trapezius Levator Scapulae

Helps with

Forward Head Posture Rounded Shoulders Chin-Up / Chin-Down (Cervical Tilt)

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

Reference: Postural Correction (Johnson) p.59-60