Head Mob
Head mobilization uses a lacrosse ball to release tension in the scalp fascia, temporalis muscles, and occipital attachments. These areas hold surprising amounts of tension — particularly in people who clench their jaw, wear hats or helmets for work, or experience tension headaches.
Setup
- Stand or sit with a lacrosse ball in your hand.
- Place the ball against the side of your head, just above the ear (temporalis muscle).
- Apply moderate pressure with your palm and slowly roll the ball in small circles, covering the area from the temple to above the ear.
- Move the ball to the back of the skull, along the occipital ridge (the bony line at the base of the skull). Roll slowly along this ridge.
- Work the top of the head by pressing the ball into the scalp and making small circles.
- Spend 15–20 seconds at each position before moving to the next area.
Coaching Cues
What to feel:
- Moderate pressure on the soft tissue of the scalp — not painful, but firm enough to feel the tissue moving
- A releasing sensation in the jaw and temples
- Gradual relaxation of facial tension
Common mistakes:
- Using too much pressure — the scalp tissue is thin; moderate pressure is sufficient
- Skipping the occipital ridge — this is often the tightest area and most beneficial to release
- Rushing through the work — slow, deliberate pressure is more effective than quick rolling
- Only working one side — tension is often asymmetric, so both sides need attention
Tip
If you clench your jaw (bruxism), focus extra time on the temporalis muscle above and in front of the ear. You can also gently open and close your jaw while the ball is pinned on this area for a smash-and-floss effect.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Duration | 2–3 minutes total |
| Sets | 1 pass covering temples, occiput, and top of head |
| Frequency | As needed, especially during periods of high stress or headache onset |
| When to do it | Upper body focus, full mobility session, stress relief |
Progressions
- Beginner: Use your fingertips instead of a ball for lighter pressure. Focus on the temples.
- Intermediate: Lacrosse ball with moderate pressure, covering all areas of the scalp systematically.
- Advanced: Lacrosse ball against a wall (lean your head into it) for hands-free sustained pressure on the occipital ridge and temples.