How to Release Tight Suboccipital Muscles | HEADACHE RELIEF in Seconds

Dr. Rowe shows how to quickly relieve tightness and pain in the suboccipital muscles.
The suboccipital muscles are located at the base of the skull (occipital bone). When they get strained and inflamed, they may cause pain in the upper neck that travels to side of the head. They are a leading cause of tension headaches.
What causes this is tightness and weakness in the subocciptial muscles. This video will help fix this by focusing on stretching, self massage, traction, and strengthening.
To get the best results, make sure to go through all exercises and use what offers you the most relief.
As a bonus, all of these exercises can be done at home, and may give instant neck pain and headache relief... even in as little as 30 SECONDS!
Link to pull up band: amzn.to/3EeCwlG
Link to peanut massage tool: amzn.to/3STK5lR
Chapters:
0:00 Intro
1:05 No Equipment Needed Method
5:18 Peanut Method
9:44 Banded Traction
11:46 Strengthening Exercise
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
- AFFILIATE DISCLAIMER -
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#suboccipitalmuscles #neckpain #headache

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below! Link to pull up band: amzn.to/3EeCwlG Link to peanut massage tool: amzn.to/3STK5lR

[@susanoliver8322]

This really works! I so needed this. Thanks so much Dr. Rowe.

[@MusicisLife-ur8iw]

I feel like my migraines are a result of lack of oxygen and nutrients from blood flow restriction in the neck

[@esthertelisman19]

Thank you for being so helpful

[@annawalker7853]

I shared it as well!! This helped sooo much

[@MusicisLife-ur8iw]

self myofascial release on the neck

[@troll-fx2zc]

Massaging these muscles will help relieve a lot of people from headaches. I have been doing it for years and it works.

[@DrRowe]

Same, it's the first spot I start to work on when I feel tension or headaches building.

[@marco6636]

These exercises are the only way I can gain relief after sitting in a chair infront of a computer during 9 hours and driving 3 hours from home to work. What a great asset you are to the KZbin channel. Please send us more videos like this one!!

[@DrRowe]

Glad you're getting relief!

[@dianemorgan2284]

Thanks so much! Exactly what I needed right now.

[@extrasmalldoll654]

This guy is so wholesome 🥹

[@janed6862]

Thank you for addressing this pain area! I've been suffering it for so long!

[@DrRowe]

Thanks so much for watching!

[@marysharp9635]

Dr Rowe you are a godsend, I have had tight occipitals for decades …the moment that I did the chin tuck with the massage I felt the release and a gentle pop, the deeper that I went the more flexible my occipitals became. I really appreciate this tutorial in how to proceed with the levels of stretches, it is so nice to be shown how to do these stretches in a safe manner (I.e to have the confidence that you instilled in me today to do these stretches) I have saved this post so that I can have the time to explore each of the levels, a huge thank you from NZ

[@DrRowe]

That's great to hear, hope it helps you for a long time to come!

[@maxrogersdrums]

You have obviously helped so many people. Much love

[@DrRowe]

Happy to help, and thanks for watching!

[@themythhunter9764]

I'm new to your channel. Thank you so much, these exercises have actually been helping me so much. I suffer from constant headaches and severe migraines. I'm just learning these techniques but can already feel so much relief. This is literally going to change my life and my appreciation cannot begin to be expressed in this comment!

[@GreatestXchange]

Ah! Just what I needed, when I needed it. Thank you, Dr. Rowe.

[@DrRowe]

Thanks so much for watching!

[@hispoiema]

I've had a headache/ sore neck for about an hour and then saw this. Thank you. It really helps!

[@DrRowe]

Hope it helps, and please give us an update soon.

[@amyhoop9651]

You really are the best out there! All your videos are fantastic. Thanks for caring.

[@libraryofthegrove]

Seriously, thank you for these videos. This year has been a very harsh reality check for me with how bad my posture and self care routines were, and these stretches do absolute wonders

[@DrRowe]

Thanks for watching!

[@dariusradu2369]

This channel is complete gold man, keep doing what you're doing, it's mind numbing how quickly some annoying aches can be solved.

[@DrRowe]

Will do, and thanks for watching!

[@happymarydorablah4539]

Much thanks, I am 75,& have just started, I believe gradually I will be able to fight neck pain & headache & related issues

[@emilyoliphant1857]

Awesome video!

[@thegreatcatsby409]

Fantastic!! Great advice - feels so much better 👍🏼

[@DrRowe]

Glad you're feeling better!

[@Rainalias]

I swear you have impeccable timing with your videos! Again, Thank You!!

[@DrRowe]

Hope these ones help you also!

[@robinmentch1351]

Thanks so much for these exercises!!! I have been in a great amount of pain from overtyping as a medical transcriptionist... Whenever I hurt somewhere I look for your channel 1st!!! You are the bomb! Your exercises help so much! Thank you so much for your generosity and kindness of sharing your knowledge ❣

[@user-el4kp3fc7o]

Can’t thank you enough for taking time out of your busy day to give us this knowledge. I live in constant chronic pain from a bad car wreck many years ago.

[@hay_67]

I can’t tell you how much I needed this today. I left work from the worst headache of my life. Pain starting at the base of my skull, into my ears, and into my temples. Thank you

[@DrRowe]

Ouch... hope these helped!

[@tllnc]

The doc does it again. Thank you.

[@DrRowe]

Thanks again for watching!

[@jenniferh7297]

Bingeing on all your neck and upper back videos, you’re a treasure! I do have a chiropractor but I lost my amazing physical therapist about a year ago as he went elsewhere. Thank you so much for these! ⭐️

[@DrRowe]

Glad you found the channel, and thanks for watching!

[@Kupoinfo]

Where were you like 12 years ago! Every video you put out just does wonders for pain relief. Between this and the bend your armor behind your back and tilt your head you've helped me a ton! Thanks

[@DrRowe]

Still in school 😂 glad the exercises are helping you!

[@cynthiaharding9536]

I really appreciate your videos! Thanks Doc!

[@soralee99]

I've been dealing with terrible headaches, neck pain and shoulder pain ever since a whiplash injury in high school- almost 7 years ago now. I had another terrible base of skull headache all day today and out of desperation turned to the Internet. The amount of instant relief just from trying the "no equipment needed method" stretch and massage was amazing- thank you!!

[@JamesDecker7]

These self massages and stretches are so clearly explained and on-point! I wish my patient materials resource had your videos instead of the handouts they have on similar moves.

[@DrRowe]

Thank you, and thanks for watching!

[@judyclark7783]

This does work in 30 seconds! God bless you!

[@jesin1993]

I'm ever so grateful for your video, put me out of the pain that I used to get every now and then ❤❤❤

[@lynayoung]

what a great video and exercises! I love how thorough and at the same time simple they are. Thank you!

[@DrRowe]

Thanks for watching!

[@sanjayyadav2011]

Thanks sir... your knowledge and video's are extremely good...

[@zozodurbs]

Wow. Best exercises I've found on these muscles. Will definitely try more videos. Thank you very much 😊

[@AndrewVasel]

your videos and explanations are incredibly helpful

[@DrRowe]

Thanks for watching!

[@jbug884]

I came straight here when my tension headache came on. You are a miracle worker sir! Thank you 🙏

[@amyjogray8056]

Amazing....so much relief!! Thank you!

[@DrRowe]

Glad you're getting a lot of relief, and thanks for watching!

[@dominiquegirard712]

WoW, so simple but how much helpful… thank you 🌸

[@DrRowe]

Glad it was helpful!

[@crisccan]

Thank you very much Dr. Rowe

[@DrRowe]

Thanks so much for watching!

[@petramacneary8152]

I can’t tell you how big of a help this is. I’ve been dealing with soreness in my neck and back of my head and now thanks to this video, I feel a lot more relaxed.

[@DrRowe]

Glad you're getting relief, and I hope it helps you for a long time to come!

[@johnpiccione4295]

Thanks so much!! Having a lot of discomfort, headaches etc. All in that area. Great video!! 👍

[@aireneespiritu2079]

Thank you for this very informative and very clear instructions/ demonstration of stretching and massage. Very helpful, I already download it!💚💚💚

[@aireneespiritu2079]

Im always suffered to this but the thing is I always feel the pain in the right side suboccipital only. You think this is the same.?

[@HarrySmith-hr2iv]

A good video. Thank you Dr. Rowe.

[@HarrySmith-hr2iv]

A week later! Wow! It's working for me. Some super exercises here to relieve/remove occipital neuralgia pain.

[@claudcon1]

Beautiful targeted help for my chronic migraine. Bless you🙏

[@DrRowe]

Thanks for watching!

[@Earlhickeygenerator]

Helped relieve 2 years of chronic headaches. I have added exercises with the resistance bands to strengthen those suboccipital. Thank you so much for that fantastic content Dr Rowe. Many blessings.

[@LaLa-gw5kg]

I think you are so great! I always look for your vids because you are short, sweet and smart!

[@DrRowe]

Thank you, and thanks so much for watching!

[@jerrypanela]

Thank you for these videos. 👍👍👍

[@DrRowe]

Happy to help, and thanks for watching!

[@anitavedder1141]

Thank you so much, Just what i needed!!

[@DrRowe]

Thanks for watching!

[@busradurak5863]

Very informative video, thank you very much.

[@DrRowe]

Thanks so much for watching!

[@Kate-qf4iv]

Oh my goodness. THANK YOU!!! I needed this. Yours is one of my favorite channels! 👍❤️ I will do this daily! And I will exercise to male my back and shoulder muscles stronger.

[@DrRowe]

Glad you found the channel, and thanks for watching!

[@shamimahamed6513]

I dont want to make you down giving you just a dry thanks. Truly, this video helped me a lot in the middle of night when i was desperately searching for Relief.

[@laurabarber6697]

Thank you! This seems to be the epicenter of my headache pain!

[@DrRowe]

Hope these exercises help you for a long time to come!

[@the_atomic_punk487]

Wow really helps!

[@musclvr377]

I've been diagnosed with ON and it creeps up on me with overuse or poor posture. It's terrible and causes migraines. I tried the exercises and it is helping. I will keep trying.

[@googoo554]

You are awesome, thank you so much!

[@Kettyark]

Thank you so much for these lovely poses😍 your new home is absolutely lovely and such a beautiful library 😍

[@Judgement24]

U r amazing! Almost everything I tried after your instructions work like magic! This is priceless stuff. Thank u so much!

[@DrRowe]

Hope the weather exercises help you for a long time to come, and thanks for watching!

[@neekromancer]

I watched a dozen videos about sub occipital release, & this was the only good one.

[@DrRowe]

Glad you found the video!

[@LittleladyChelle]

My husband has been living with what we (not his Neuro) finally figured out is his occipital nerves causing his awful, debilitating pain. Just found your page, praying these exercises will help. He’s had so much tuber done, even a spinal cord stimulator and nothing has helped. 🙏

[@cathygaj6712]

Thank you. You do such a great job. I love sharing your videos with my clients after they see me for self care.😇

[@DrRowe]

Thanks for watching and sharing!

[@kwantimeleaper]

Thank you so much for these exercises. This helps my inner cranial blood pressure. Bless you. 🙌

[@DrRowe]

Glad it's helping, and thanks for watching!

[@rubiio93]

It's gold 🥇 ! Thank you!

[@DrRowe]

Thanks so much for watching!

[@rubiio93]

@@DrRowe what a incredible videos ! Thanks again Sr. 👌🏻

[@kanchun5607]

thanks, it is very helpful and not difficult to follow

[@DrRowe]

Thanks for watching!

[@bhardwajsubedi2474]

So helpfull video 😊😊

[@aneesaalsindi]

i feel much better..thank you so much..

[@DrRowe]

Glad to hear that, and thanks for watching!

[@gatoraddison]

Great video. Always informative. I have tight muscles in the temple area.

[@DrRowe]

Hope the exercises help you, and please give us an update soon.

[@herlinakosasih158]

OMG. THANKYOU!! Your video really helps my condition right now. I've experienced discomfort while sleeping. The muscle felt tight and just not good all day long. A subtle headache that won't go away. Doing this several minutes already make a difference. Thank you!

[@melanyagnew9500]

Thank you. I literally was in so much pain in the middle of the night and this video was a Godsend!!! Within minutes of doing the exercises my pain was relieved and I was able to sleep.

[@DrRowe]

Glad it helped!

[@user-zx1hh2xy1k]

Thanks a lot. You are god sent

[@Dobie_ByTor]

Thanks for sharing this! I’ve been struggling with sub-occ pain and HA for years now. Always thought my facet degen was most likely the root. Had a couple RFA’s and C4-6 injections that helped temporarily. These initial stretches and mobilization techniques helped instantly! Felt the L side release w/ R rotation and the muscle stretching afterwards. Will definitely be doing these throughout the day!

[@nitishnair89]

Ur exercise really helping me thanks doctor

[@DrRowe]

Glad to hear that, and thanks for watching!

[@aleksyduchnowski7354]

Thank you 😊

[@marlenlove2303]

Dear doctor, you just AMAZING!!! 🙏🙏🙏❤️🙏🙏🙏 Thank you SO MUCH

[@DrRowe]

Thanks so much for watching?

[@elizabethvayrynen9484]

Thank you for your advice and teaching my back it's much good now God bless you more

[@DrRowe]

Glad you’re getting relief, and thanks for watching!

[@andrewmichaels5725]

Thanks brother...

[@thomasjames9678]

I get headaches that originate from the tension of these muscles that escalate enough to go behind my left eye and sometimes to the point of making me nauseous. Once I got benefits I started going to a massage therapist who who had a body diagram of headaches and I saw exactly what was happening to me. Starts at the base of the skull and progresses up and forward ending up behind the eye. Since I've been regularly going my headaches have subsided substantially. I think though what is causing it for me is tension between my shoulder blades. When I do your exercise turning from one-side to the other with my hands behind my head I can REALLY feel the tension between my shoulder blades. I'll be keeping this! thank you!

[@urbanlegend5464]

I always feel good after doing one of his videos.

[@DrRowe]

Glad you're getting relief!

[@urbanlegend5464]

@@DrRowe Thanks doc

[@kateharkness2555]

Excellent

[@KaleidoSTARPH]

ngl, I am having a headache like you featured rn and this video came! 😭 thank you so much on this! you are a big help!

[@DrRowe]

Let us know how the exercises work for you.

[@dr.bareenphysiofit631]

V.nice and effective exercises thanks

[@DrRowe]

Thanks for watching!

[@genetenz]

You are the best.

[@DrRowe]

Thanks for watching!

[@duduraphael]

I'm doing these to help with forward head posture, along with several other stretches I'm already doing a lot of progress, so thanks!

[@DrRowe]

Keep it up!

[@MrKakuaa]

Thank you ! From motorcycle head on collision , I was thrown 174 feet landed on my head on right side and suffering with stiff neck pain causing headaches just it mentioned here. Magically it disappeared in few repetition. 28 years old pain ? Not a joke ! I wish you could see my smiling face. Thanks from the bottom of my heart.

[@DrRowe]

That’s fantastic! Glad you found this video.

[@lakishaj1]

I'm glad you are better. Did it cause a concussion. I'm recovering from a fall I had a concussion 2 months ago now I'm doing this video to get rid of this occipital pain it seemed to come out of no where.

[@sonoiio4606]

Thank you 👍

[@DrRowe]

Thanks for watching!

[@allets0412]

Thank-you!

[@DrRowe]

Thanks for watching!

[@smileme4510]

NICE SIR....THANKS...

[@DrRowe]

Thanks for watching!

[@JP6961]

These are really great. i get really tight in these spots.

[@michellescott1427]

This is so helpful after years if being diagnosed w migrains

[@hannajarvenpaa5079]

Thank You❤

[@DrRowe]

Thanks for watching!

[@heatheretheridge813]

Thank You So Much for this and curious if you have any therapy suggestions to care for Trigeminal Neuralgia Pain

[@Antipaganda]

Thank you for all the helpful videos. Does this help for trichodynia also? My entire scalp hurts sometimes.

[@dannid11978]

I discovered your channel 2 years ago. I just want to say that with everything that has happened since the pandemic, not to negate those who have continued to stick with it but a lot of people have left the medical professions. Since then my experience with my body's upkeep so to speak has not been the greatest. It's about getting you in and out fast to where you feel like you're being used to meet a daily quota and nobody really takes the time to listen to you anymore because they don't have enough staff. In fact most of the time the most frustrating issue for me is when a doctor is supposed to know why you were there and your history they still ask you why you're there, what you're allergic to so I really don't understand why half of the time I waste time filling out paperwork for it. It's like bringing somebody to the movies who doesn't want to watch it until the end they just want you to tell them what it's about. It's very frustrating and most of the time I keep my problems to myself because I don't want to take up too much of their time. I was in a bad accident a few years ago that has affected what was already a messed up Spine and Neck situation. Anyway I just wanted to say thank you very much for taking the time to educate us and bringing us these videos it has been a tremendous blessing. Everything I practice that you have shown Us in these videos have helped me greatly and have worked. The only thing I can't seem to do is get my dang spine to pop lol! My neck is very messed up so all I have to do is turn it and it pops so that doesn't count lol! I don't do anything for that to happen that's what the accident did it even freaks out the chiropractor. There's nothing like just turning your neck and hearing multiple pops and them about to lecture you when they realize you didn't actually try to do it. I like the fact that first of all you are pleasant to listen to so you do not sound condescending. As odd as it sounds how pleasant a sound can be helps you want to listen better. You don't sound like a drill sergeant giving orders and that helps a lot. Also I really appreciate the way that you do various levels of how to do a point of release for something for different capabilities. I will always try them all to see what my limits are but I like that you show us what different options we have to do so. Your videos have helped me greatly and I really appreciate it keep them coming!

[@DrRowe]

Really glad you found this channel, and the exercises are giving you relief (over 2 years!). Keep at it, and I hope to hear updates from you.

[@stevesharkey5026]

Thanks

[@DrRowe]

THANK YOU for supporting the channel! - Dr. Rowe -

[@gamingbeast710]

awsome thx

[@DrRowe]

Thanks fo watching!

[@mica2436]

Thanks!

[@mica2436]

Awesome videos. Thank you.

[@DrRowe]

THANK YOU for supporting the channel, I appreciate it! - Dr. Rowe -

[@hechuan5075]

lol, as a long time lower back and occipital pain patient, this and the lower back one was able to help tremendously. its insane how much instant relief im able to get. and i really need to get into the habits of doing the strengthening exercises tho

[@DrRowe]

Glad you're getting relief, and keep at it!

[@Saynababoqran]

Thanks u

[@DrRowe]

Thanks so much for watching!

[@berkmacklyn4906]

Sincerely, thank you for these videos. Lifelong neck and shoulder pain are finally getting proper attention.

[@DrRowe]

Thanks so much for watching!

[@kellykells8120]

I suffer from these headaches often and these exercises help so much!

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@aepirus]

you are incredible wish you were closer!

[@Thomas-yy6rm]

I'm closer than you tkink😮🤔😇🤗

[@readyorknot2344]

needed this 3 days ago but got in for urgent appointment with osteopath. next time will save me $100 as what he did, did help a lot but doing these again now has resolved some lingering pain.

[@DrRowe]

Please give us an update when you do use them, and share your results. Thanks for watching!

[@dreamingsince99]

Omg the image in the thumbnail is EXACTLY how I described to my mom the pain radiating from the knots in my occipital muscles 😂 I thought I had an ear infection for weeks