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Suboccipitals

Release suboccipital tension at the base of the skull

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About This Video

Forward head posture from staring at screens causes the suboccipital muscles to work overtime to keep your eyes level. These small muscles at the skull base become chronically tight and are a primary trigger for the tension headaches, neck stiffness, and eye strain that desk workers experience daily. Rolling this area releases the tension at its source.

How to Perform This Technique

1

Place the foam roller perpendicular to your neck, positioning it at the base of your skull where your neck meets your shoulders.

2

Before rolling, gently tilt your head side to side to warm up the neck muscles and begin relaxing the area — think of it as a light self-massage.

3

When ready, press your palms into the floor and gently lift your hips up — just a small amount of lift to load gentle pressure into the roller at the base of your neck.

4

Hold that position, feeling the roller's pressure at the upper portion of your shoulders where they meet the neck.

5

Breathe steadily as you slowly lower your hips and shift (scooch) the roller slightly to reposition.

6

Apply only as much pressure as feels comfortable — you do not have to roll if you are not ready; simply resting the weight of your head on the roller is enough to do the job.

7

Listen to your body and return to a neutral position gently, making sure nothing feels sharp or painful throughout.

Benefits

Releases the suboccipital muscles (small muscles at the base of your skull) that tighten from hours of forward head posture at a screen, cutting off tension headaches at their source

Eases the chronic stiffness where your neck meets your skull — the spot that makes it hard to look left or right without turning your whole upper body

Leaves your head feeling lighter and your neck longer — the decompressed, clear-eyed reset that makes the rest of your recovery session feel like it was worth every minute

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:09

Quality: 4K (2160p)

Level: All Levels

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Read More on This Technique

Guides and answers on 321strong.com that cover this exact movement.

Answer Can You Foam Roll Your Neck Safely? Foam rolling directly on the cervical spine is not safe. Target the upper traps, suboccipitals, and thoracic spine instead for real neck relief. Answer Foam Rolling for Rounded Shoulders and Forward Head Posture Foam rolling targets tight pecs, thoracic spine stiffness, and suboccipital tension that cause rounded shoulders and forward head posture. Answer How to Use a Spikey Ball for Neck Pain A spikey ball targets trigger points in the upper traps and suboccipitals. Technique, pressure guide, and the neck areas to avoid.