Sub Occipital and Paraspinal Stretch:
Warning: This is not applicable for people who have a herniated disc of the neck.
- Apply chin tucked method from Neck Exercises to protect your joint.
- Apply pressure at the rear base of your neck, pressure directed upward and forward.
- You can interlace your fingers or apply pressure with just one hand.
- To target specifically your subocciptal muscles, chin tuck again and apply a downward, forward pressure at the rear of your head.
*It is very important to start the initial stretch with the chin tucked. Perform for 30 seconds for 2-3 sessions/day.
