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The suboccipital muscles are a group of four neck muscles that control and coordinate the movements of the head and neck. They are located deep beneath other posterior cervical muscles, making them difficult to access. These muscles are often associated with chronic neck and
How to Massage Suboccipital Muscles
| Characteristics | Values |
|---|---|
| Location | Deep beneath other posterior cervical muscles, such as the upper trapezius and semispinalis capitis |
| Anatomy | Consists of four short muscles on each side of the neck: the rectus capitis posterior minor, rectus capitis posterior major, obliquus capitis superior, and obliquus capitis inferior |
| Function | Control and coordinate motion between the cervical spine and the head, including fine movements of the head |
| Common Issues | Chronic neck and headache pain due to postural strain from daily activities (e.g. prolonged computer use) or traumatic injuries (e.g. whiplash) |
| Massage Techniques | Static compression with minimal movement, fingertip compression at the base of the occiput, use of tools like lacrosse balls or Trigger Fairy, neck circles, heat packs |
| Precautions | Applying pressure in the suboccipital region may compress vertebral arteries, reducing blood flow to the brain (vertebrobasilar insufficiency) |
| Symptoms of Reduced Blood Flow | Dizziness, visual disturbances, nausea, headaches, numbness, weakness, difficulty speaking |
| Self-Massage Techniques | Lying down with a tennis ball or similar prop under the suboccipital muscles, neck stretches against a wall, pinching the SCM muscle with fingers |
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What You'll Learn
Self-massage techniques for the suboccipital muscles
The suboccipital muscles are a group of four small muscles on each side of the neck, located deep beneath the posterior cervical muscles. They control and coordinate the movements of the neck and head, and their tension can lead to chronic neck and
- Stand with your back flat against a wall, then slowly move your head back until it touches the wall. Hold this pose for 20-30 seconds, relax for 10 seconds, and repeat if needed. For a deeper stretch, tuck your chin toward your throat while your head is against the wall.
- Using a massage tool like the Trigger Fairy or your fingers, apply gentle pressure to the suboccipital muscles directly under your skull. Perform slow downward movements, striking from top to bottom. Once you discover a painful tension, massage it a few times with strokes just before and after the spot.
- Lie on the floor and place a sock containing two tennis balls (tied off so they don't move) underneath your neck, just below the back of your head, so the balls straddle your spine.
- Apply fingertip compression at the base of the occiput, where the suboccipital muscles span the atlanto-occipital joint. Use both hands to apply pressure into the suboccipital region while resting your head on your fingertips.
It is important to proceed with caution when massaging the suboccipital region, as applying pressure in this area can sometimes compress the vertebral arteries, reducing blood flow to the brain. If you experience dizziness, visual disturbances, nausea, headaches, numbness, weakness, difficulty speaking, or other unusual symptoms, stop the massage and consult a medical professional.
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How to use a suboccipital release tool
Suboccipital release is a treatment technique used to address neck pain and headaches. It is a frequently performed technique due to its simple setup and versatility. This technique treats migraines, headaches, and neck pain. It can also be used as an adjunct for treating conditions with autonomic dysfunction.
To perform self-myofascial release (SMR) of the suboccipital muscles, you can use a variety of tools such as a cervical peanut, a double lacrosse ball, foam rollers, or even your own hands. Begin by placing the tool of your choice at the base of your skull and neck. Gently nod your head up and down while applying controlled pressure to the suboccipital muscles. This movement helps massage and release tension in the targeted area, providing pain relief. Maintain pressure on the suboccipital muscles by holding the tool against the base of your skull and neck.
In addition to the cervical peanut, there are other tools available for suboccipital release. The INYBI tool is a novel device that has been found to be effective in enhancing self-reported pain intensity and local pressure pain sensitivity in patients with chronic non-specific neck pain. The Lumia Wellness Occipital Wedge is another tool that can be used for suboccipital release. It is made from dense PU foam and is designed to help relieve neck tension, headaches, and improve neck posture. This tool is small, portable, and washable, making it convenient for use at home or on the go.
It is important to note that while these tools can provide temporary relief, they are not a replacement for proper medical treatment. Before performing any self-myofascial release techniques, it is recommended to consult a licensed physician, chiropractor, or physical therapist for personalized instructions and guidance.
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How to stretch the suboccipital muscles
The suboccipital muscles are a group of four muscles that control the motion between the cervical spine and the head. They are located deep beneath other posterior cervical muscles, making them difficult to access. While it is challenging to effectively self-massage these muscles, there are some techniques and tools that can help.
One way to stretch the suboccipital muscles is to stand with your back flat against a wall. If your head is not already touching the wall, slowly move your head back until it makes contact. Hold this pose for 20-30 seconds, then relax for 10 seconds. For a deeper stretch, tuck your chin toward your throat once your head is against the wall. Hold this pose for the same duration and then relax.
Another way to stretch these muscles is by performing neck circles. This can be soothing and help relieve tension in the area.
It is important to note that applying pressure to the suboccipital region can sometimes compress the vertebral arteries, reducing blood flow to the brain. This reduction in blood flow is known as vertebrobasilar insufficiency and can cause dizziness, visual disturbances, nausea, headaches, numbness, weakness, and difficulty speaking.
To effectively self-massage the suboccipital muscles, it is recommended to use tools such as a Trigger Fairy, lacrosse balls, or tennis balls. With the Trigger Fairy, hold it with both hands and place the head on the suboccipital muscles, directly under the skull. Press and perform slow downward movements to locate painful tensions. Once discovered, massage the area with strokes just before and after the painful spot.
For the lacrosse or tennis balls, lie down with the balls placed under the suboccipital muscles for about 2 minutes. This can be done by placing the balls inside a sock and tying it off, then positioning the sock underneath your neck, just below the back of your head, so the balls straddle your spine.
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How to find the suboccipital muscles
The suboccipital muscles are a group of four muscles located in the posterior region of the neck, underneath the occipital bone. The occipital bone is located at the base of the skull, where the skull meets the neck. The suboccipital muscles are deep muscles, situated deep to the sternocleidomastoid, trapezius, splenius, and semispinalis muscles.
The four suboccipital muscles are:
- Rectus capitis posterior major
- Rectus capitis posterior minor
- Obliquus capitis superior
- Obliquus capitis inferior
Three of these four muscles contribute to the formation of the boundaries of the suboccipital triangle: the rectus capitis posterior major, obliquus capitis inferior, and obliquus capitis superior. This triangle is an important anatomical landmark, as it localizes the vertebral artery and the suboccipital nerve.
The suboccipital muscles are responsible for maintaining posture and enabling movements of the head, including extension, lateral flexion, and rotation at the atlanto-axial joints.
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The role of the suboccipital muscles
The suboccipital muscles are a group of four muscles located in the posterior region of the neck, underneath the occipital bone. These muscles are the rectus capitis posterior major, rectus capitis posterior minor, obliquus capitis superior, and obliquus capitis inferior. They are responsible for maintaining posture and facilitating head movements, including extension, lateral flexion, and rotation.
The suboccipital muscles play a crucial role in controlling and coordinating the movements of the neck and head. They connect the first two cervical vertebrae (Atlas and Axis) and allow the head to move in all possible directions. These muscles are frequently subjected to postural strain due to daily activities, such as prolonged computer use, which can result in chronic neck and headache pain.
Additionally, the suboccipital muscles are clinically significant due to their proximity to the vertebral artery and the posterior cranial fossa. The vertebral artery supplies blood to the suboccipital muscles and can be localized using the suboccipital triangle, an anatomical landmark formed by three of the four suboccipital muscles. Knowledge of this region is essential for surgeons operating in the posterior cervical region to prevent life-threatening bleeding.
Furthermore, the suboccipital muscles have been implicated in the development of cervicogenic headaches due to their connection with the dura mater, a richly innervated neurological tissue. Adverse tension in these muscles can transmit tensile forces to the dura mater, potentially contributing to pain and other symptoms associated with vertebrobasilar insufficiency, such as dizziness, visual disturbances, nausea, and numbness.
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Frequently asked questions
The suboccipital muscles are a group of four short muscles on each side of the neck that control motion between the cervical spine and the head. They are located deep beneath other posterior cervical muscles, making them difficult to access.
There are various ways to massage your suboccipital muscles. One way is to lie down with a massage tool, such as a lacrosse ball or a Trigger Fairy, placed under the suboccipital muscles for a couple of minutes. You can also use your fingertips to apply pressure to the base of the occiput, where these muscles span the atlanto-occipital joint.
Massaging your suboccipital muscles can help relieve chronic neck and headache pain, especially tension headaches. It can also help reduce muscle tension and improve blood flow to the brain.
