Posterior Neck Mob
Posterior neck mobilization targets the suboccipital muscles, upper trapezius, and levator scapulae at the base of the skull and back of the neck. These muscles are a primary source of tension headaches, neck stiffness, and restricted head movement, especially in people who work at screens.
Setup
- Lie face-up on the floor. Place a lacrosse ball at the base of your skull, in the soft tissue just below the occipital ridge — the bony bump at the back of your head.
- Let the weight of your head press down onto the ball. Adjust left or right to find the muscles on either side of the midline.
- Hold on a tight spot for 20–30 seconds, breathing deeply and allowing the tissue to release.
- Slowly nod your head “yes” (chin tuck and release) while the ball is pinned — 8–10 repetitions.
- Slowly turn your head side to side while the ball is pinned — 8–10 repetitions.
- Shift the ball slightly to cover different points along the occipital ridge.
Coaching Cues
What to feel:
- Deep, satisfying pressure at the base of the skull
- A gradual release of tension that may radiate toward the temples or behind the eyes
- Improved head rotation and reduced “stiff neck” sensation afterward
Common mistakes:
- Placing the ball too low on the neck vertebrae — stay at the base of the skull on the soft tissue
- Using too much force — the weight of your head is usually enough pressure
- Holding your breath — deep breathing amplifies the release
- Rushing — these muscles respond to sustained pressure, not quick rolling
Tip
This is an excellent drill to do before bed if you carry tension in your neck. Spend 2–3 minutes lying on the ball at the base of the skull and you’ll often fall asleep faster with less neck stiffness in the morning.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Duration | 2–3 minutes total |
| Sets | 1 pass covering both sides of the occipital ridge |
| Frequency | Daily, especially for desk workers or those with tension headaches |
| When to do it | Upper body focus, full mobility session, before bed |
Progressions
- Beginner: Use a tennis ball for softer pressure. Simply rest on the ball without head movements.
- Intermediate: Lacrosse ball with chin tucks and head rotations while pinned.
- Advanced: Double lacrosse ball (Gemini) to work both sides of the occipital ridge simultaneously, adding chin tucks and slow neck circles.