Ease Neck Tension & Headaches with a Simple Suboccipital Release
- Admin
- Jun 27
- 3 min read
Tired of that nagging neck tightness? Struggling with tension headaches or pressure behind your eyes after long hours at the desk?
There’s a small group of muscles that could be the hidden culprit and a simple self-release technique can help you feel better in minutes.
This week’s exercise of the week is a favourite in the clinic and at home: the Suboccipital Release using a trigger point ball. It’s an easy, powerful way to relieve deep neck tension and reset your nervous system using just your bodyweight and a massage ball.
What Are the Suboccipitals?
The suboccipitals are a group of small but mighty muscles located at the base of your skull. They sit just underneath your occipital bone and play a key role in head positioning, posture, and eye coordination.
Because of where they are and how often we strain them (phones, laptops, and long hours looking slightly down), they’re a common source of:
Tension headaches
Neck tightness
Eye strain
Reduced neck mobility
"Heavy head" fatigue
They also have a close connection to the nervous system, so when these muscles are tight, they can send signals that make your whole body feel wound up, tense, or stressed.
Why Releasing the Suboccipitals Helps
✅ Relieves tension-type headaches
✅ Reduces neck and upper back stiffness
✅ Improves postural alignment
✅ Enhances range of motion through the neck
✅ Calms down the nervous system (especially helpful if you’re stressed or anxious)
✅ Eases visual fatigue from screens and reading
It’s also a great way to complement hands-on treatment between sessions, especially if you experience regular tightness or tension building in your neck and shoulders.
How To Perform a Suboccipital Release with a Trigger Point Ball
You’ll need:
A massage ball, lacrosse ball, or any small firm ball
A floor, mat, or folded towel for comfort
Step-by-step:
Lie on your back with your knees bent and feet flat on the floor.
Place the ball under the base of your skull — just off-centre from the spine. You’re aiming for the soft tissue, not the bone.
Let your head gently rest into the ball. Don’t force it. Let gravity do the work.
Slowly turn your head side to side, like you’re saying “no,” or up and down liek you're saying "yes" and feel the ball roll underneath the skull.
Pause on any tight or tender spots and breathe deeply.
Stay in the area for 1–2 minutes per side.
Top Tip: It’s not about pressure, it’s about stillness and breath. You might even feel a release ripple through your neck or down your spine when it starts to let go.
When Should You Use This Technique?
This release works beautifully:
After a long day at the desk or screen
Before bed to wind down the nervous system
Post-training if your neck and traps are tight
Anytime you feel a headache starting to build
You can do it daily or as needed. It's gentle enough to use often and powerful enough to make a noticeable difference.
What If You’re Still Feeling Stuck?
Sometimes, tight suboccipitals are just one part of the puzzle. Chronic tension often builds over time due to compensation, stress, or deeper postural habits.
In-clinic, we can:
Release deeper restrictions in the upper back, shoulders, and neck
Improve posture through hands-on treatment
Help you retrain how your body holds itself — so you're not always fighting gravity
📍 If you’re local to Stockport and struggling with persistent headaches, upper back tension, or neck stiffness don’t let it become your “normal.”
👉 Book your session now: www.themuscletherapy.com
Watch the Self-Release in Action
Want to see exactly how to do this technique safely and effectively?
Check out the full demo on YouTube here:👉 Watch the Video
Sometimes the smallest muscles cause the biggest problems — but they also respond best to the simplest tools. Try this release today and give your neck the break it deserves.
— Imran @ The Muscle Therapy
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