Self Treatment for Chronic Neck and Head Pains

SELF TREATMENT FOR CHRONIC NECK AND HEAD PAINS

SUBOCCIPITALS 

The suboccipital musculature will be the last link in the kinetic chain that should be worked on. This tends to be the typical place that soft tissue therapists go to in terms of addressing direct neck tension. This is with good reason, since the lateral shifts in the spine from poor intrinsic postural dynamics sends shock waves up into the suboccipital region.  As mentioned prior, these areas can be beneficial to release, but the effects will only last if the root dysfunctions are addressed at their full foundation.  

Also, the suboccipitals will be much more responsive when the entire body is in integrated alignment.  When there is no reason for the suboccipitals to associate a tension, due to efficient postural dynamics, they will already be more relaxed.  When you implement myofascial release on a muscle already receptive to change, it will make the process much easier. 

This area will generally be extremely dense, and it is quite likely that it will take a while before we will penetrate the superficial layers of fascia. To help with that, we can rock the head slightly to promote more movement in the fascia. We can also breath very deeply while doing this. Since this area ingrains a significant amount of stress, it would be wise to incorporate deep breathing so that the brain associates the tension with neurological relaxation.

SUBOCCIPITALS SMR (LACROSSE BALL)

For effective release in this technique, be sure to keep the chin down as you are applying angular pressure upon the lacrosse ball. This tucking of the chin will expose the musculature Suboccipital region, allowing for more effective release.