Suboccipital Muscle Stretch: A Chiropractor's Guide to Neck & Headache Relief
If You've Got Headaches That Start at the Base of Your Skull…
You’re not alone—and there’s a good chance your suboccipital muscles are part of the problem. I see it all the time here in my clinic.
If you spend your day hunched over a computer or glued to your phone, that “tech neck” posture builds tension at the very top of your neck—right where your skull meets your spine.
As a chiropractor, I’ve helped a lot of people find relief by working on this tiny but powerful group of muscles. In this post, I’ll walk you through what the suboccipitals are, how to stretch them, and when it might be time to get them checked out.
What Are the Suboccipital Muscles?
Think of the suboccipitals as four short muscles on each side of the back of your neck. They run between your skull base and the top two vertebrae (C1 and C2).
*Double Click to Play Video*
Dr. Pat Walsh explains how tight suboccipital muscles—often strained by screen time—can trigger tension headaches, and shares two simple techniques for relief.
View Full YouTube Video Transcript Here
"Suboccipitals are small muscles right here. They're on the occiput, all the way from C1 to C2. They can get very tight when, uh, you're, uh, on the computer, on your, uh, pad, on your phone—like this. Uh, they're—they're meant to actually help rotate the, the, uh, first two vertebrae.
But, uh, they get very tense and stressed. Actually, they say that sometimes, for, under tension headaches, this is the first step in tension headaches. So when you start to get tight back there, there's a couple things you can do. I show you two ways."
These muscles are in charge of:
Subtle head rotation
Small postural adjustments
Stabilizing the upper neck when your head moves
The problem? They're small, and they fatigue fast—especially when your posture pulls your head forward all day. When that happens, they tighten up and create problems all over the place.
Why Do These Muscles Get So Tight?
Here are the usual suspects I see:
Tech neck from long screen time
Poor posture at your desk
Stress and jaw clenching
Repetitive strain from workouts or sports
Sleeping in awkward positions
Over time, that tension builds into discomfort—sometimes even pain you feel behind your eyes or across your forehead.
Signs Your Suboccipitals Are Screaming for a Stretch
If any of this sounds familiar, it might be time to give these muscles some attention:
Chronic tightness at the base of your skull
Headaches that feel like a band around your head
Limited head turning or stiffness after screen time
Feeling “jammed up” after a workout or a long car ride
How I Stretch and Release the Suboccipital Muscles
In this quick demo, I walk you through two ways to stretch out these muscles:
*Double Click to Play Video*
Dr. Pat Walsh demonstrates how to relieve tension in the suboccipital area using simple techniques with your knuckles, thumb, or a flat surface—ideal for easing discomfort from poor posture or limited mobility.
View Full YouTube Video Transcript Here
"You can use the, uh, PIP joint—these joints here—and the flat surface here to work it out. So what you're going to do is, whatever side you want to work—so say if I want to work the right—I'm going to look to the left. I'm going to start where the skull comes right back in, and what I'm going to do is down and out, right?
So the more knuckle you use, the more pressure that's going to be on there, and these can be very sensitive. So let's start off with small pressure and see how much you can take, okay? So you go down and just take it out, okay?
You can use the knuckle, you can use a flat surface—flat surface isn't going to be as intense. Now, if you're having a hard time getting the shoulder mobility, you might not have the shoulder mobility or the, the wrist mobility. So that position is going to be kind of tight for you.
So what you're going to do is, you can use your thumb, okay? So what you can do is bring your thumb—you can either bring it down and out, okay? Or you can bring it up. So you're going to start out and underneath the occiput and work your way up to that nuchal line. Just like that. Go ahead and give it a shot—you'll feel kind of, kind of an instant relief."
Knuckle Technique
Turn your head away from the side you’re working on
Find the base of your skull
Use your PIP joint (middle knuckle) to press down and outward
Start light—these muscles can be tender!
Thumb Technique (if your shoulder mobility is limited)
Use your thumb to reach under the occiput
Apply gentle pressure up or out, tracing along the occipital ridge
Pro tip: Use a flat surface if the pressure feels too sharp. And always stop if you feel sharp pain—discomfort is okay, but pain is a no-go.
Complementary Stretches I Recommend
To keep things balanced, I often recommend these too:
Chin tucks and neck glides
Gentle use of a foam roller or massage ball
Chiropractic tools like the Activator or myofascial release work
Sometimes it’s not just about the muscles—but what’s happening around them.
Why Stretching Alone Isn’t Enough
Here’s the thing: stretching helps, but if your spinal alignment is off or you’ve got muscular imbalances, that tension’s going to keep coming back.
That’s where chiropractic care comes in. By adjusting your neck and improving mobility in the upper cervical spine, we can take pressure off the suboccipitals and help prevent future flare-ups.
Daily Habits That Make a Big Difference
Want to keep your suboccipitals happy? Try these daily tweaks:
Desk ergonomics: Keep your screen at eye level
Phone posture: Raise the phone instead of looking down
Sleep support: Use a pillow that supports your neck curve
If you're an athlete or work at a desk all day, even small shifts can have a big impact.
When It’s Time to Get Checked Out
If you notice any of the following, don’t wait it out:
Dizziness or tingling
Sharp or radiating pain
Headaches that are getting more frequent or intense
These are signs something deeper might be going on, and it’s best to get evaluated by someone who knows the neck inside and out.
How I Help Patients With Suboccipital Pain
When folks come in with suboccipital tension, here’s what I usually recommend:
Gentle chiropractic adjustments to improve upper cervical mobility
Myofascial release to target chronic tightness
A custom mobility plan based on their lifestyle and posture
Ongoing guidance so they know what to watch for
It’s not about quick fixes—it’s about keeping your neck functioning the way it should.
Give These a Try — And Let Me Know How You Feel
If this sounds like something you’re dealing with, give the stretch a shot. I walk through it all in the video above, and it can make a surprising difference fast.
And if you’re in the Hagerstown area and still feeling that tension, let’s take a closer look together.
👉 Book a free consultation and we’ll find out if your suboccipitals are the missing link to your relief.
Note: Your free consultation gives us time to chat, go over your symptoms, and talk through your options, but doesn’t include a physical exam or treatment on that first visit.
FAQs
How often should I stretch the suboccipitals?
1–2 times a day if you’re dealing with tension. Once a day for maintenance.
Can poor posture cause headaches?
What if the stretch feels too intense?
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Meet Dr. Patrick Walsh
Dr. Patrick Walsh is a board-certified chiropractor with 13 years of hands-on experience and the owner of Walsh Wellness Center in Hagerstown, Maryland. He earned his Doctor of Chiropractic degree from Northwestern Health Sciences University and is fully licensed in the state of Maryland. Dr. Walsh is certified in physiotherapy and has successfully completed all four parts of the NBCE board exams. His areas of expertise include chiropractic care, pediatric and prenatal chiropractic, sports injury treatment, pain management, dry needling, and physical therapy. He provides trusted, patient-centered care for individuals of all ages.