Therapeutic exercise
Suboccipital Release
Sustained compression over the suboccipital muscles using two tennis balls. Highly effective in cervicogenic headache of suboccipital origin — the most common pattern.
How to perform
- Starting position. Place two tennis balls inside a sock, tied so they sit together.
- Step 2. Lie on your back with the 'double sock' positioned at the base of the skull (over the suboccipital region, just above the neck).
- Step 3. Let the weight of your head press into the balls for 3–5 minutes.
- Return. Optionally, perform small 'yes' nods of the head.
When not to perform
- Positional vertigo
- Uncontrolled arterial hypertension
- Cervical instability
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Upper-Trapezius Stretch
Stretches the upper trapezius — a muscle that is commonly hypertonic in patients with mechanical neck pain. Relieves the sensation of heaviness and tension in the neck and shoulders.
Cervical Retraction (Chin Tuck)
Activates the deep cervical flexors — longus colli and longus capitis — muscles essential for cervical stabilization and frequently inhibited in chronic neck-pain patterns.
Levator Scapulae Stretch
Stretches the levator scapulae — a classic culprit in posterolateral neck pain and that sensation of heaviness around the neck, typical of people who spend long hours with the head forward in front of screens.