Suboccipital Release with Doubled Tennis Ball or Foam Roller

1. 1Place two tennis balls taped together or a foam roller under the base of your skull at the suboccipital region, then allow the weight of your head to apply gentle sustained pressure to the suboccipital musculature. Hold the position for 60-90 seconds, breathing slowly and allowing the head to relax into the balls or roller as the suboccipitals release. Add gentle chin tucks or slow head rotations to add a contract-relax element to the release. Avoid pressing on the back of the skull with force — use only the weight of your head and feel the tension at the base of your skull gradually unwinding.

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