Thank you for tuning in! I appreciate all the great responses on my latest PT self-care pathway for correcting poor posture. I’ve linked that pathway to this post below but also wanted to add one PT trick to the mix to help you if you are still a bit '“stuck” high in your neck like a reader commented.
Oftentimes, in addition to stretching and strengthening the muscles in question outlined in my posture care pathway, you might also need to release tight suboccipital muscles manually with this techniques shown in the video and described in detail in this post.
Read more on this suboccipital release technique and rationale at the bottom of this post.
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Before we move forward with this tip, please read this quick disclaimer once again.
Disclaimer: Please don’t take any of my PT and rehab knowledge sharing as medical advice. My videos and pathways are for general education only. For help with your own specific condition seek care from your own medical provider or reach out to me to see if you might qualify for an online consultation or referral to a provider in your area.
Product Mentioned: Peanut Self Massage Ball-Buy on Amazon
Self Suboccipital Release Technique
Description
The Self Suboccipital Release (SSR) is a common physical therapy technique used to alleviate tension and tightness in the suboccipital muscles, a group of four small muscles located just beneath the base of the skull (occiput). These muscles often become hypertonic (tight) due to poor posture, stress, or extended periods of looking down (e.g., reading, using a phone), which can contribute to tension headaches, neck pain, and restricted cervical mobility.
The technique involves lying down and using a specialized tool to apply sustained, deep pressure directly to the trigger points and muscle bellies of the suboccipital region.
Many Physical Therapists (PTs) are also trained to perform this suboccipital release technique manually.
Rationale
Applying direct, sustained pressure to taut muscle bands and trigger points can achieve a myofascial release.
This pressure:
Increases Local Circulation: The temporary compression followed by release encourages blood flow back into the area, which can help flush out metabolic waste products (like lactic acid) that contribute to muscle soreness and tightness.
Stretches Muscle Fibers: Sustained pressure, especially when combined with gentle head movement, helps to mechanically stretch and lengthen the hypertonic suboccipital muscles.
Activates Mechanoreceptors: The pressure can stimulate Golgi tendon organs and other sensory receptors, leading to a reflex relaxation of the targeted muscles (autogenic inhibition).
Pain Reduction: By releasing muscle tension, the technique aims to reduce the referred pain patterns commonly associated with suboccipital muscle tightness, such as cervicogenic headaches that originate in the neck.
Demonstration Steps (Using a Peanut Ball or Two Tennis Balls in a Sock)
Tool Preparation
You will need a peanut ball (a double-lacrosse ball tool connected in the middle) or an improvised tool made of two tennis balls placed inside a sock and tied tightly. The “groove” or space between the two balls is essential to cradle the bony prominence of the spine (the spinous process) while the balls press into the muscle tissue on either side.
