Neck pain and tension headaches are overwhelmingly posture-driven — forward head position, upper trap overload, and thoracic stiffness. These protocols release the tissues that tighten, mobilize the joints that stiffen, and correct the patterns that caused the problem.

Fitness Considerations

Neck pain rarely starts at the neck. A stiff thoracic spine forces the cervical spine to compensate. Tight upper traps overwork because the lower traps and serratus aren’t stabilizing the scapula. Effective neck protocols work down the chain — t-spine, traps, and scapular stabilizers.

Most tension headaches originate from trigger points in the suboccipitals, upper traps, and SCM (sternocleidomastoid). Targeted soft tissue work on these areas — using a lacrosse ball or fingertip pressure — often provides relief within minutes.

The cervical spine is the most delicate region. Never force range of motion, never “crack” your own neck, and never push through sharp pain. Mobilizations should be slow and controlled. If symptoms worsen or include dizziness, stop immediately.

Prescriptions

# Protocol Description
52.01 Headache & Neck Pain Multi-step protocol for tension headaches and cervical pain