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The occipitalis muscle, also known as the occipital belly, is a thin, quadrilateral muscle that covers parts of the skull. It is situated at the back of the head, forming a rectangular band stretching from ear to ear at the base of the skull. The occipitalis muscle functions to move the eyebrows, scalp, and forehead, which aid in forming facial expressions. This muscle is often contracted alongside the frontalis muscle, which is located at the front of the skull. While the occipitalis muscle is technically voluntary, people generally have more control over contracting the frontalis muscle. To isolate the occipitalis muscle, one can stand in front of a mirror and raise their eyebrows as high as possible, which also contracts the frontalis muscle. Then, with the eyebrows fully raised, try to pull back on your ears. This movement may be difficult to achieve at first, but with time, one can learn to isolate and control the occipitalis muscle.
| Characteristics | Values |
|---|---|
| Name | Occipitalis Muscle |
| Other Names | Occipital Belly, Epicranius Muscle |
| Location | Back of the head, forming a rectangular band stretching from ear to ear at the prop of the skull |
| Appearance | Thin and quadrilateral |
| Blood Supply | Occipital Artery |
| Innervation | Posterior Auricular Nerve (a branch of the Facial Nerve) |
| Function | Moves the scalp backwards, elevates eyebrows, wrinkles the forehead |
| Related Conditions | Tension headaches, stiffness, cervicogenic headaches |
| Relief Techniques | Heating pad, warm towel, therapeutic massage, myofascial cupping massage, manual osteopathy, relaxation techniques, deep breathing exercises, yoga, meditation |
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What You'll Learn
How to isolate the occipitalis muscle
The occipitalis muscle, also known as the occipital belly, is a thin, quadrilateral-shaped muscle that covers the back of the skull. It is part of the occipitofrontalis muscle group, which also includes the frontalis muscle. The primary function of the occipitalis muscle is to move the scalp towards the back of the skull.
To isolate the occipitalis muscle, follow these steps:
- Stand in front of a mirror: This allows you to observe your facial movements and ensure you are performing the exercise correctly.
- Raise your eyebrows as high as you can: By raising your eyebrows, you contract the frontalis muscle, which is located at the front of the skull. This action also recruits the occipitalis muscle, as the two muscles work together to manipulate the scalp.
- With your eyebrows fully raised, try to pull back on your ears: This movement specifically targets the occipitalis muscle, as it is responsible for moving the scalp towards the posterior of the skull.
At first, you may not observe any noticeable movement or isolation of the occipitalis muscle. However, with practice and time, you will learn to isolate and control this muscle. Remember that the occipitalis muscle is technically a voluntary muscle, but people generally find it easier to contract the frontalis muscle than the occipitalis. Men typically have greater voluntary control over the occipitalis muscle than women.
Additionally, it is important to maintain proper neck and scalp health to avoid occipitalis muscle pain. This can be achieved through stress-reducing habits like yoga, meditation, and deep breathing exercises. Therapeutic massages, myofascial cupping massages, and manual osteopathy can also help alleviate tension and discomfort in the occipitalis muscle.
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How to stretch the occipitalis muscle
The occipitalis muscle is a thin, quadrilateral muscle that covers parts of the skull. It is responsible for moving the scalp back and up, and it works with the frontalis muscle to move the scalp and elevate the eyebrows. This muscle is often strained due to poor posture, spending long hours at a desk, looking down at a phone, or participating in high-impact sports with rapid head movements.
Neck Extension Exercises
Sit in a chair with your hands resting on your knees and your head and neck in line with your spine. Slowly lean your head back to look at the ceiling, return to the starting position, bend your head forward to bring your chin to your chest, and then return to the starting position again. Perform five to ten repetitions.
Side-to-Side Neck Rotations
Slowly rotate your head to the right, keeping your head straight and stretching as far as you can without pain or strain. Look over your right shoulder and hold the stretch for a few seconds. Bring your head back to the center and then repeat on the left side. Return to the center and repeat this stretch several times daily.
Using Your Finger Joints
Gently rotate your head to one side. Place your finger knuckle or another flat surface at the point where the skull meets the neck, targeting the suboccipital area.
Lying Down Stretch
Lie flat on your back and bring a small natural arch to your lower spine by either bending your knees and placing your feet flat on the floor or by keeping your legs straight. Raise your arms towards the sky, pulling your shoulder blades away from the floor.
Isolation Exercise
Stand in front of a mirror and raise your eyebrows as high as you can. This contracts the frontalis muscle and also recruits the occipitalis. Now, with your eyebrows fully raised, try to pull back on your ears.
It is important to listen to your body and stop any stretch or exercise that causes pain or significant discomfort. Start with gentle pressure and gradually increase it as your muscles loosen up. For best results, integrate these stretches into your daily routine and consider adopting stress-reducing habits like yoga or meditation to prevent muscle tension.
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How to relax the occipitalis muscle
The occipitalis muscle is a thin, quadrilateral muscle that covers parts of the skull. It is part of the occipitofrontalis group, which includes the frontalis muscle. Together, these muscles work to move the scalp and elevate the eyebrows. The occipitalis muscle is involved in facial expressions, such as those of surprise, and plays a role in non-verbal communication.
To relax the occipitalis muscle, you can try the following:
Stretching and Strengthening Exercises
The occipitalis muscle can be stretched by gently rotating your head to one side and using your finger joints to apply gentle pressure to the point where the skull meets the neck, targeting the suboccipital area. You can also try neck-strengthening exercises, such as those recommended by NecksLevel, to address the underlying causes of neck issues and provide long-term relief from pain and headaches.
Posture
Maintaining good posture is important in preventing occipitalis muscle pain. Avoid slouching or a forward head position, which can cause the occipitalis muscle to tighten over time. Instead, try to stand or sit tall with a slight chin tuck, keeping your head in line with your shoulders.
Heat Therapy
Applying heat to the occipitalis muscle can help to relax it and improve blood circulation. This can be done with a heating pad or a warm towel.
Relaxation Techniques
Practising mindfulness and deep breathing exercises can help to reduce stress and prevent muscle tension in the occipitalis muscle.
Therapeutic Massage
Regular therapeutic massages can release tension and alleviate pain in the occipitalis muscle. Techniques such as myofascial cupping massage and manual osteopathy can be beneficial for persistent issues.
Yoga and Meditation
Adopting stress-reducing habits like yoga or meditation can help to avoid muscle tension in the scalp and neck, which are common areas of occipitalis muscle pain.
Screen Positioning
To avoid tilting your head forward, which can strain the occipitalis muscle, ensure that your screen is positioned at eye level.
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How to find the occipitalis muscle
The occipitalis muscle, also known as the occipital belly of the occipitofrontalis muscle, is a muscle of facial expression. It is thin and quadrilateral in form and covers parts of the skull.
To locate the occipitalis muscle, start by finding the occipital bone at the back of the skull. The occipitalis muscle originates from the lateral two-thirds of the superior nuchal line of the occipital bone and the mastoid process of the temporal bone. It then ascends to join the epicranial aponeurosis, which is a broad connective tissue that covers the cranial vault. The occipitalis muscle is located at the back of the skull, underneath the skin of the scalp.
The occipitalis muscle is one of the muscles responsible for facial expressions. It works in conjunction with the frontalis muscle, which is located in the forehead, to move the scalp back and forth. These muscles can cause tension, headaches, and pain in the occipital and cervical areas of the head and neck when contracted or habitually wrinkled.
The occipitalis muscle is innervated by the posterior auricular nerve, a branch of the facial nerve. The facial nerve controls the muscles of facial expression and exits the skull at the stylomastoid foramen before passing through the parotid gland. The facial nerve then divides into five major branchial motor branches, including the temporal, zygomatic, buccal, mandibular, and cervical branches.
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How to relieve occipitalis muscle pain
The occipitalis muscle is a thin, quadrilateral-shaped muscle that covers parts of the skull. It is innervated by the posterior auricular nerve, a branch of the facial nerve, and its function is to move the scalp back.
Occipitalis muscle pain can be caused by overuse or strain, leading to tightness or throbbing at the back of the head. This can be a result of frequent eyebrow-raising, intense scalp massages, or other repetitive actions that overwork the muscle. High-impact sports or activities involving rapid head movements can also cause occipitalis muscle pain due to muscle strain or fatigue. Spending long hours at a desk or looking down at a phone can contribute to tension headaches and stiffness. Additionally, chronic stress can cause muscles to tighten, including the occipitalis, resulting in discomfort over time.
To relieve occipitalis muscle pain, consider the following:
- Use a heating pad or warm towel: Apply a heating pad or warm towel to the affected area to relax the muscle and improve blood circulation.
- Gentle head tilting: Sit upright and gently tilt your head toward one shoulder, holding for 20-30 seconds. Repeat on the other side. Then, tilt your head backward and hold for 15 seconds to stretch the occipital region.
- Relaxation techniques: Practice mindfulness and deep breathing exercises to reduce stress and prevent muscle tension.
- Therapeutic massage: Regular therapeutic massages can help release tension and alleviate pain in the occipitalis muscle.
- Myofascial cupping massage: This technique targets fascial restrictions in the neck and head, providing targeted relief.
- Manual osteopathy: For persistent issues, manual osteopathy can offer holistic support.
- Yoga and meditation: Adopt stress-reducing habits like yoga or meditation to avoid muscle tension in the scalp and neck.
- Deep tissue massage: Scheduling periodic deep tissue massages can help keep muscles in optimal condition.
In some cases, occipital neuralgia, a headache disorder affecting the occipital nerves, may be the underlying cause of occipitalis muscle pain. Symptoms of occipital neuralgia include sharp, shooting, or electric-like pain at the back of the head, which can spread to one or both sides. It can be triggered by certain movements, such as turning the head or pressing on the scalp. Treatment options for occipital neuralgia include:
- Oral medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin, muscle relaxers, and anticonvulsants can help relieve pain.
- Injections: Steroids, Botox, and nerve blocks can be used to calm and numb overactive nerves.
- Occipital nerve stimulation: Electrodes placed near the occipital nerve send electrical currents to block pain sensations.
- Spinal cord stimulation: Electrodes placed between the spinal cord and vertebrae block pain messages to the brain.
- Microvascular decompression: This involves finding and adjusting blood vessels that may be compressing the nerve.
- Occipital release surgery: An incision is made at the back of the neck to release the occipital nerve from compressing muscles or connective tissue.
- Ganglionectomy: Certain nerve cells near the top of the spine are removed.
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Frequently asked questions
Place a finger in the centre of the back of your head and tilt your chin towards your chest. You should feel a line protruding with each tilt movement. The occipitalis is located in the hollow next to this line, about 2-3cm sideways.
Stand with your upper back against a wall, feet shoulder-width apart. Face forward, tuck your chin down and pull your head back until it touches the wall. Hold this stretch for 5 seconds, then rest and repeat 10 times.
Stand in front of a mirror and raise your eyebrows as high as you can. This contracts the frontalis muscle and also recruits the occipitalis. Now, with your eyebrows fully raised, try to pull back on your ears. You may not observe any movement at first, but with time you will learn to isolate and control the occipitalis.
You can relieve occipitalis muscle pain by adopting stress-reducing habits like yoga, meditation, and deep breathing exercises. You can also try therapeutic treatments such as deep tissue massage, myofascial cupping massage, or manual osteopathy.
