Neck pain can be caused by a variety of factors. For example, muscle weakness, joint mobility issues, and muscle tightness can all contribute to neck pain and have potential to cause headaches. The suboccipitals, a muscle group at the base of the skull, is a common cause of upper neck pain and headaches.
What Are The Suboccipitals?
The suboccipital muscle group consists of the rectus capitis posterior major, rectus capitis posterior minor, obliquus capitis inferior, and obliquus capitis superior. These muscles attach to the upper cervical spine and help to facilitate extension and rotation of the neck. They form an anatomical landmark known as the “suboccipital triangle” through which the suboccipital nerve travels as it ascends up the back of the skull. When these muscles become tight, this can cause compression of the nerve which can result in a headache.
What Causes Tightness & What Can I Do?
Typically, having a forward head position will result in a shortening of the suboccipital muscles. Like any muscle, when positioned in a shortened state for long periods of time, these muscles can become tight. Several stretching techniques can be used to address this tightness.
Chin Tucks
Chin tucks are a simple exercise that can stretch the suboccipital muscles and improve head and neck posture. In a seated position, the head should be pulled backward while keeping the head level. As the chin is pulled backward, a stretching sensation should be felt at the base of the skull.
Self Release
This technique can be done using a tennis ball or other smaller ball. While in a supine position, the neck should be supported by a small towel and the ball should be placed under the head at the base of the skull. Then, the head can be allowed to rest on top of the ball and can be moved side to side and up and down to massage the suboccipital muscles to allow them to relax.
If you or someone you know suffers from neck pain and headaches, physical therapy can help. Call Respire Physical Therapy at 703-671-1871 or click here to schedule an appointment with one of our Physical Therapists to reduce symptoms and get back to the activities you love without pain!
Tags: ptworks, Respire Physical Therapy, cervical neck pain, physical therapist, neck pain, Chronic Headaches, choosept, arlingtonva, alexandriava, fallschurchva, Physical Therapy
