How To Relieve Neck Pain At The Base Of Your Skull
Stretches and exercises to relieve upper neck pain, tension, and headaches! Physical therapy exercises to alleviate tightness in your upper neck, improve motion, and decrease pain. As your neck moves better and tension decreases, pain subsides and you can finally get back to normal. Hope you enjoy it and hope it helps you!
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WHY IS MY NECK TIGHT AT THE BASE OF MY SKULL?
You’ve got a few small muscles at the base of your skull called your “suboccipitals”. These muscles are traditionally responsible for very small, very fine movements of your head. However they can become overworked, tense and tender due to factors like poor posture, poor ergonomics at a work station, eye strain (wearing new glasses or needing glasses), and stress.
WHAT IS A TENSION HEADACHE?
Tightness in these small cervical muscles can also pinch nerves in the back of your neck which can create a painful “headache” sensation. If your headache comes from the tight muscles at the base of your skull, it very well may be a “tension” headache which should respond well to these exercises in this video.
HOW TO RELIEVE NECK TENSION AT THE BASE OF YOUR SKULL
The best way to promote relaxation and release in these muscles is four simple steps.
1. Heat - apply heat to the area for 15-20 minutes to increase blood flow and promote relaxation.
2. Massage - massage/mobilization is a great way to further decrease tension and promote relaxation in the muscles in this tight area.
3. Stretching - increase pain-free motion and decrease tightness with gentle pain-free stretching.
4. Strengthening - training the right muscles in your neck and in your back can improve your posture and decrease tension.
Of course - you’re going to get all of these in this amazing video! I’ll go into detail and give you all the tips and tricks you need to eliminate tightness/tension and feel better fast.
HOW TO FIX NECK PAIN AND TENSION AT THE BASE OF YOUR SKULL
0:00 Introduction
0:30 Heat
1:12 Massage
3:30 Stretching
9:48 Strengthening
Don’t Miss This!
💬 Did you try the stretches and exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Пікірлер: 93
Did you try the tips in this video? How does your neck feel? I LOVE to hear from you - please comment your experience below! Also be sure to follow up these exercises with this video to stretch out other tight areas of your neck: kzread.info/dash/bejne/iqh8yKeCZae7dZM.html Hope it helps and thanks for watching 🙏🏼
@le8971
11 ай бұрын
Dr. I excercied a few days ago, did situps, russian twist, etc. Now my left upper thigh is numb. Can u make a video on how to treat it, also how to use messager. O can feel it is originated on left of my lumbar discs.
@financialfreedomsolutions7349
4 ай бұрын
I have been suffering from headaches for several months and I was told it was a side effect of having a stroke. Therefore, I was given different medications to treat the headaches, but nothing has helped with these headaches. This morning, I was searching for exercises to help my knees, because they appear to be bending toward the middle as if I'm knock kneaded. While viewing that video, I saw this video and tried some of these exercises I am so thankful for you because the pain has eased up. I was taking Aleve almost every day and the medicine I was prescribed. Thank you so much, from the bottom of my heart!!!!! I have been suffering for months!
@Silly_Illidan
Ай бұрын
Thanks bro...I did this last night and went to sleep...come morning, this pain is gone.. Now do you have anything for neck cracks? Been suffering from neck cracking since 2011
00:10 i walk around, drive, lay in the bed and work doin this all the time
I've been suffering from tight necks for some months .I was unable to study too due to heavy head .Thanks for this doc.god bless you❤
@toneandtighten
Жыл бұрын
Sorry to hear about your pain, @ajithkrishnan8147! I hope this video helps you! Thanks for commenting.
THANK YOU VERY MUCH! :)
I haven't heard anyone Mention to add warmth before starting exercises on utube THANKS FOR REMINDING US 🙏🙏
@toneandtighten
7 ай бұрын
You bet!
Hello "Tone and Tighten"! Thank you for showing us such a wonderful video! I feel so happy! I'm looking forward to your next work! Have a nice day!
@toneandtighten
11 ай бұрын
It is my pleasure! I hope it helps you out!
Been working on it and this is helpful. Thanks 😊
@toneandtighten
11 ай бұрын
You're so welcome!
Just what I needed to see this morning! I followed along with you as you did most of the exercises and am so glad to report near instant relief! Thank you so much and have a blessed day!
@toneandtighten
Жыл бұрын
Amazing, @leighdegenhardt485! This makes me so happy to hear! I hope these things continue to help you, and thanks for commenting!
Great content
The best neck video I have seen, very effective for headaches caused by neck issues
@toneandtighten
6 ай бұрын
Thanks so much!
Thanks a lot for all your videos!
@toneandtighten
11 ай бұрын
My pleasure! I hope they are helping you!
I never comment on videos. But I was suffering for 5 years and stumbled across this video. For the first time - I have almost 0 neck pain after just 10 sets. I can’t believe it. Thank you. Chiropractors, massage, stretch therapists - no one could figure it out. ❤
@toneandtighten
3 ай бұрын
This is amazing! Thank you for sharing!
Awesome. Thank you!
@toneandtighten
Жыл бұрын
You're very welcome, @caribbeanqueen7406! I hope they help you! Thanks for commenting.
Hey Jared!! Long time no see😅 I was looking for some stretching exercises and the first recommended video was one of yours from last year which brought back a flood of memories. Goodness! You are almost at 2M! When I found your channel you were barely starting! I knew you were going to make it big! Kindest regards to Camille and keep on keeping that success!🥰😍🙌🙌
@toneandtighten
11 ай бұрын
I appreciate that so much! Happy to see you back!
Super video. Thanks so much!
@toneandtighten
4 ай бұрын
Glad you liked it!
🙏🏻 can you also do a video on getting knots in the forearm and pain in wrist due to it plz
your videos are the most benificial for me. TA
@toneandtighten
11 ай бұрын
Thanks so much!
Oh, that armpit sniff (😄) exercise was great! Especially when I gently added the extra pressure of the hand. I could feel my muscles relax almost to my shoulder blade! I'm a new subscriber and boy, am I glad I did!! Thank you so much for the relief!
@toneandtighten
Жыл бұрын
Wonderful, @bernerandgoldenmom7143! I'm so glad there were so timely for you and I hope they help you! Thanks for subscribing and commenting.
So helpful. Ty
@toneandtighten
Жыл бұрын
You're very welcome, @magickcat7983! I hope they help you! Thanks for commenting.
great instructor
@toneandtighten
10 ай бұрын
Thank you kindly!
Thank you that was awesome
@toneandtighten
Жыл бұрын
You're very welcome, @alwayspositive999! I hope they help you! Thanks for commenting.
Thanks a million. I pretty much do everything in this video except the manual massage. I tried it manually like you showed while twisting my head and BINGO I tell you. Years of pain gone. Much respect and support for your channel.
@toneandtighten
2 ай бұрын
You're welcome and thanks for sharing!
I've been getting severe, stabbing pains in the base of my skull, directly on the left occipital protuberance. They're really bad, like someone sticking a knife into the back of my head. I can get some relief by taking a hot bath and then using an ice pack. I was also doing the chin tuck exercises and some neck stretches, but I'll add in the other stretches, too.
I am feeling very good, relieved of the pain...after a long time. Thanks.
@toneandtighten
7 ай бұрын
Glad to hear that!
Very useful 🙏❤️🍀
@toneandtighten
11 ай бұрын
Glad you think so!
Good bless you doc 6:42
Hi, thanks for these tips. The right side of my neck is pretty consistently stiff, and it tends to cause pain from the base of my skull down into my shoulder. I thought it was causing migraines. I've since figured out it's more likely tension headaches. I began trying to massage at the base, but to get deeper pressure I've been using my thumb to push up into my skull in circular motions. It does help relieve tension a little, and the headaches occur less frequently. I have also tried to use a therapy cane, but that tends to make my neck pretty tender. The thing is, not only does my thumb start to hurt after a while, it also results in popping and cracking as I go. It's not painful, and I even feel like it helps somewhat. I imagine it's probably not a good thing, though. Do you have any insights, or suggestions? Thanks for sharing your knowledge with us!
hello, can I ask what's the timeframe for treating this condition? I still have minor headaches depending on my posture, i can particularly notice it when looking up. I've had this for two months now after knowing that my cervical spine was straight on the xray
Excellent
@toneandtighten
Жыл бұрын
Thanks, @charlesmnadeau! I hope they help you! Thanks for commenting.
Awesome work outs for neck Doctor All I say , thank u and I feel better without paying any fee or money to u ;)
@toneandtighten
4 ай бұрын
You're most welcome!
Thank you fir very hepful videos. I will start them and hopefully post a comment that I am healed. What is a rocketball made of? I cannot find in turkey.
I will try this , thanks!
@toneandtighten
5 ай бұрын
Hope you like it!
@ChariHolloman
5 ай бұрын
@@toneandtighten loved it, helped a lot! Thanks again🙏🏽
Is warm compress possible for someone who has hypertension? Some say it's not good to place warm compress or massage that area coz it might hit some nerve
My Neck Feel Better and I feel Relieve Neck Pain Thank Docs on my Right side
@toneandtighten
19 күн бұрын
Awesome news!
Thank you. Lots of good stretches for me to try. I have tried everything else to get rid of these headaches in the back of my skull and neck. Tylenol, Ibuprofen, allergy meds, ice packs are just not doing the trick at all.
@toneandtighten
Ай бұрын
Hope you feel better soon!
Hello, after long hours in the office in front of the computer, I have a lot of problems with dizziness and headaches. I have slight forward head posture and little round shoulders. When I move the dizziness is better, when I stand in one place the dizziness gets worse. When I trengthening my deep neck muscules the next day I get more dizziness. What can you recommend? Thanks
I feel stiffness in morning and a little vertigo during evenings. Is this normal doc?
❤
Thank you so much for your tips. I have suffered with neck and shoulder pain for many years. I have terrible knots in the neck. I do the exercises, stretches and use heat everyday but the pain is constant and I just cannot breakdown these knots. Any further advise please would be immensely appreciated. Thank you for the awesome content
@toneandtighten
Жыл бұрын
Give these a try as well: kzread.info/dash/bejne/h5qowbt6nsetfZs.html
@KDMGovender
Жыл бұрын
@@toneandtighten Thank you so much. I definitely will.
Hierotaan niskasta sydämmeen suuntaan. Jalkapohjassa kaikki kehon pisteet sorakävely ja siĺä siisti🇫🇮
Is this for back head pain
Very helpful guidance ❤❤ love from india 🇮🇳
@toneandtighten
11 ай бұрын
Glad to hear that!
@joydeepdebnath23
11 ай бұрын
You make time to reply your subscriber... Very kind of u... There r many big youtubers who earns lots of money... Bt KZreadrs like u earns respect ❤
Dude you just fucking saved my life, my neck feels so mucch better and i did this once . ❤️❤️❤️
@toneandtighten
11 ай бұрын
I am so glad to hear you are feeling better!
I did a stretch after waking up and I just feel a pain on the base of my neck on the left side now I cant tilt my head to the left side or back 😢
The Nikes is crazy 🔥🔥
@toneandtighten
Жыл бұрын
Haha! Game recognize game! Thanks so much 👟
I sprained my ankle, it's been a month now..but I have a swelling or pain sensation which gets worse when I exercise. what i do? I am sorry i am asking that question in this video...i am very tired for taking this😩
💖❤️💖🙏❤️💖❤️
@toneandtighten
Жыл бұрын
🙏🏼🙌🏼👊🏼👍🏼
Reason of this pain ?
Thank you! I have a straight neck and weak trapezius muscles. Occasional headaches, I used to have more frequent headaches. They would last for days. I’m always looking for stretches and strengthening exercises. Let you know. 😊
@toneandtighten
5 ай бұрын
I hope this helps!
@christinanicholls9868
5 ай бұрын
@@toneandtighten Thank you!
Does anyone else get the following symptoms with the neck/base of skull pain? -Severe nausea which can last up to 2 weeks -Loose bowel I thought migraine, but I don’t get the typical migraine headache or any visual disturbances I thought hormones, but I have these episodes at different stages of my cycle so I can’t make a definite link (eg. only happens when ovulating)
@henrikrasmussen6733
8 ай бұрын
Yes i do but I'm a man so I can't link it to ovulating 😅 I am currently going to a chiropractor to see if it will help.
@brelynn02
8 ай бұрын
Wow! I get that too with severe dizziness.
@bhasithavanneti4803
4 ай бұрын
I hv nausea
My neck hurts so bad using pillows it almost makes me nauseous. Any recommendations?
Yo I did the very first massage method and I felt immediate relief 🥲
@toneandtighten
2 ай бұрын
Wonderful news!