If you've got a stiff neck, read this
What's the story
Tightness and strain in the suboccipital muscles, which are situated at the base of the skull, can result in headaches and discomfort in the neck area. This article details five beneficial neck stretches that can help alleviate discomfort by loosening these muscles. Adding these stretches to your daily regimen can assist in reducing tension and enhancing flexibility in the neck region.
Posture
Chin tucks for better posture
Chin tucks are an easy and beneficial exercise to strengthen the neck muscles and enhance posture. To do a chin tuck, sit or stand with your spine straight. Draw your head back, keeping your chin low towards your neck as if you're making a double chin. Maintain this position for five seconds before releasing. Repeat this stretch 10 times to alleviate tension in the suboccipital muscles.
Flexibility
Side neck stretch for flexibility
To do the side neck stretch, either sit or stand with your shoulders relaxed. Tilt your head to one side until you feel a stretch on the opposite side. Gently place your hand on your head and apply a little pressure. Hold it for 30 seconds, then repeat on the other side. This stretch helps release tension and improves flexibility in your neck.
Rotation
Neck rotation for range of motion
Neck rotations are great for increasing mobility in your cervical spine. Start by either sitting or standing with good posture. Gently rotate your head to one side until you feel a nice stretch, making sure to keep both shoulders squared and facing forward. Hold for 15-20 seconds before rotating to the other side. Regularly performing this exercise can help keep your neck feeling loose and limber.
Deep relief
Forward neck stretch for deep relief
The forward neck stretch provides a deep stretch for the suboccipital muscles. Interlace your fingers behind your head, either sitting or standing with good posture. Apply gentle pressure to pull your head down, chin to chest, until you feel a stretch in your neck and upper back. Hold this position for 30 seconds, then slowly release. It is particularly beneficial after prolonged sitting.
Support
Shoulder blade squeeze for overall support
They strengthen support for suboccipital relief. Either sitting or standing, squeeze your shoulder blades together like you're holding something between them. Hold for three seconds, then release. Do this 10 times. It helps decrease neck tension and improve posture, relieving tightness at the base of the skull.