Procaryote
Neck · Self-massage

Self-massage of the occipital line

Self-massage of the occipital line, 2 minutes, slow and controlled movements

Illustration of the Self-massage of the occipital line exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes

Description: Sit comfortably and place your fingers at the base of your skull, along the occipital line. Perform slow, controlled movements by gently massaging this area, following the curve of the base of the skull.

Tips: Breathe deeply and stay relaxed during the massage. Do not apply pressure on sensitive areas and adjust the pressure according to your comfort.

Progression: Gradually increase the duration of the massage up to 5 minutes if it remains comfortable.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
None
Starting position
Assis, dos droit et détendu
Clinical goal
Détendre les muscles cervicaux et soulager les tensions à la base du crâne
Also known as
massage base du crâne, auto-massage cervical, massage occipital

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

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Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.