Hey there, it's Pat back with you, ready to delve into three more strategies to help you tackle that pesky neck tightness and discomfort. Today, we're focusing on three things: neck stretches for addressing tightness due to anterior head carriage and rolled-forward shoulders, and techniques for relieving tension in the sub occipital muscles.

What are Sub Occipitals?

Let's start with the sub occipital muscles – those small yet mighty muscles located at the base of the skull, spanning from C1 to C2. These muscles can become tight and stressed, especially if you spend prolonged periods hunched over a computer or smartphone. Notoriously, they can contribute to tension headaches. So, when you start feeling the strain in that area, here are two methods to help alleviate it:

How to Stretch the Sub Occipital Muscles

Using the PIP joint: Position your knuckles or thumb on the flat surface of the sub occipital area. Apply gentle pressure downwards and outwards, starting from where the skull meets the neck. You can adjust the pressure based on your comfort level. This technique helps release tension in the sub occipital muscles, providing instant relief for some.

Stretches for Upper Trapezius and Levator Scapulae

How to Stretch Upper Trapezius

Relax your shoulders and gently pull your head towards one side, stretching the upper trapezius muscle. Hold the stretch for 20-30 seconds, then repeat on the other side. This helps counteract the effects of rolled-forward shoulders.

How to Stretch Levator Scapulae

To stretch the levator scapulae muscle, turn your head towards one side and bring your nose towards your armpit. You'll feel a distinct stretch along the side of your neck. Repeat on the opposite side. This stretch is particularly beneficial for those who tend to sleep on their sides, as it targets the muscle responsible for neck stiffness in such cases.

Consistency is Key

Remember, consistency is key. Aim to perform these stretches at least three times on each side, preferably in the morning, afternoon, and evening, to maintain flexibility and prevent tension buildup.

Incorporating these techniques into your daily routine can go a long way in combating neck tightness and discomfort caused by poor posture and prolonged sitting. Take a moment to prioritize your neck health – your body will thank you for it!

That's all for now, but stay tuned for more tips and tricks to keep you feeling your best. Until next time, take care!