Headache Relief Protocol

Ligamentum Nuchae – lay your back, head flat on the floor (unless you require pillow support), knees bent and feet flat on the floor. Gently stroke the back of your head, along this ligament, from top to bottom. Very light pressure inward while you stroke it is recommended. Continue for 60-90 seconds, as you feel the muscles in your neck begin to relax.

Step #2: Pulley exercise – your levator scapulae attach to your neck and form a pulley when you consider both sides attaching to the same vertebrae. If your right side is sensitive, lift your left elbow up so your arm is 90 degrees out to the side. Now, press downwards on a fixed surface, like a countertop or bar, while holding your head in a neutral or slightly retracted position. Hold 10 seconds and repeat 10x.

Trapezius – 2 steps:

Step #2:Press diagonally down and towards your opposite hip on the ‘good hurt’ spot in your upper trap. This is actually your cervical rib (first rib), not a muscle knot. The goal is not to press too hard, as it could create a fracture if you really used force. Instead, you are coercing the rib to relax and sit down. Currently, it’s stuck in the fascia (connective tissue) of your muscle belly. By pressing on it gently, and diagonally towards your opposite hip, you are signaling to your body that it’s ok for your rib to let go and relax. Hold for 30-45 seconds or until you find relief. (A golf ball may also be helpful for adding pressure if you’re having difficulty with your fingers.)

SCM – time to “milk your neck.”

If it’s your left SCM, then turn your head to the right and look for the muscle that juts out from your ear all the way down to your sternum. Lightly pinch and let go of the muscle close to your ear and continue to ‘milk’ the muscle, top to bottom, until there are no longer sensitive areas leftover. (estimate = 3-5 minutes per side)

Scalenes – using the pinky side of your hand (medial), and your fingers extended, keep your neck retracted slightly as your place light and gentle pressure at the top of your scalenes. Now, drag your hand downward towards the bottom of your neck, where your scalenes end. Continue to ‘stroke’ your neck, top to bottom, until you no longer have sensitive areas along the way. (estimate = 2-5 minutes)

Sub-occipital Muscles – the best way to perform a sub-occipital release is by using a golf ball and laying on your back with your feet flat and knees bent. Place the golf ball under your head, just underneath the bottom of your skull, at the origin of the ligamentum nuchae. Now, roll the golf ball slowly to the left, and slowly to the right (just underneath the bone, and avoiding crossing your spine) — find out if one side is more sensitive — if so, release this side by continuing to roll gently side to side in this area. (estimate = 5-10 minutes)

Temporalis – most people want to press on their temples when they have discomfort in this area. Instead, perform J-strokes just above your ears, about halfway up your head. J-strokes are done by placing pressure through your fingers into the muscle (light to moderate) and then dragging the skin/muscle in the shape of the letter ‘J’ for about 2 inches. Repeat at the rate of 1 repetition every 3-4 seconds and continue until area is completely released (pain-free.) (estimate = 2 minutes)

Frontalis – same as above, but this time, just above your forehead, in the front of your skull. J-strokes are amazing here, as well. Likewise, a ‘hair pull’ is very effective — to do a hair pull, pull gently on your hair in the front of your head, out and down towards your eyes. Hold this position until you feel it give a bit more, which is when you’ll be released.

With all of these ‘releases,’ it’s important that we apply the CREEP Principle, which as a reminder, means your body responds to a slow and steady stretch over time. All release work is a ‘stretch’ of some sort. By placing very gentle and gradually increasing pressure as your body accepts it, you will get substantially better results.