Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Suboccipital Release (Tennis Balls)

BeginnerMobilityTier T1

Self-massage for the small muscles at the base of your skull. Helpful for tension headaches and upper neck tightness.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

Home Options

  • small ball + small household item

No equipment? Try: Foam peanut, Specialized neck tool, Lacrosse balls

Dosage

1

Sets

90 sec

Reps / Time

0 sec

Rest

Hold 60-90 seconds

Tempo

Step-by-Step Guide

Set up

  • Put two tennis balls in a long sock
  • Tie the sock to keep balls together
  • Lie on your back with knees bent

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Position the balls at the base of your skull

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    The balls should be on either side of your spine

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Let your head weight rest on the balls

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Relax and breathe for 60-90 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Optional: make small yes and no movements

Breathing

  • Slow deep breaths
  • Exhale to relax further

Form Cues

  • Let gravity do the work
  • Relax your neck muscles
  • Breathe slowly
  • Do not force pressure

Common Mistakes to Avoid

  • Balls too low on neck
  • Too much tension
  • Not relaxing into it
  • Using too hard a ball

Safety Information

Stop if dizziness, nausea, or increased symptoms. Avoid if recent head injury.

Progressions

Longer holds. Add gentle head movements.

Regressions

Use softer balls. Shorter duration.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.