Suboccipital Stretch | Self-stretch in 3D
Suboccipital Stretch: seated (chair), base of the skull (suboccipital muscles). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Base of the skull (suboccipital muscles)
A self-stretch for the base of the skull (suboccipital muscles). Support your body and stay within a comfortable range.
Starting position
Sit tall on a chair and clasp the hands lightly behind the head.
Movement phases
1. Set up
Open the elbows to the sides and look ahead.
2. Tuck the chin
Tuck the chin as if making a double chin, and let the head nod forwards very slightly.
3. Hold the position
Stop where you feel a stretch at the base of the skull, and breathe easily.
4. Return
Relax the hands and bring the head back upright.
What to check yourself
Check that only the head nods (the whole neck does not round) and that you are not pressing hard with the hands.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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