STEP 1: How to Locate the Suboccipital Trigger Point #One
The Suboccipitals are a group of muscles present over the occiput, which is the back area of your skull just above your neck. These muscles connect the first few vertebrae in your neck to the skull. The strain of these muscles is a very common reason for headaches, mainly around your temple to the back of your ear, and is especially common in those who spend prolonged periods of time in front of a computer screen. This extends to those with faulty neck posture, who protrude their neck forward constantly.
STEP 2: How to Self-Release the Suboccipital Trigger Point # One
Only a ball is needed to massage the Suboccipital. In the previous video, we learned to place the ball in the palm of the hand before putting it over the Suboccipital. Adjust your position until locating the trouble spot and begin applying slow pressure with the ball.
An alternative method involves leaning your head against a wall and simply pressing it against the ball. If you’re doing it correctly, you should feel sensation in the same area where you previously experienced headaches. Hold for 30 seconds and release.
STEP 3: How to Stretch the SuboccipitalTrigger Point # One
We learned in the location video that protrusion of the neck commonly causes strain in the Suboccipitals. To stretch the Suboccipitals, you need to press your head backward and tuck your chin in. You can also do this unilaterally, by bending your neck to one side and tucking in your chin. In this case, you’ll feel the stretch on the opposite side. If you’re doing the unilateral stretch please remember to do the other side as well. Hold for 15 to 30 seconds and release.