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Skull Base Release (headaches only)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: Suboccipital Release | Double Lacrosse Balls | Headache Relief (Momentum Physical Therapy). Follow the steps on this page if the video differs.

In our programs

Neck and Whiplash, Phase 1 NK-1 #51 time a day, 90 seconds total
Neck and Whiplash, Phase 2 NK-2 #51 time a day, 90 seconds total (only if your provider assigned it)
Neck and Whiplash, Phase 3 NK-3 #51 time a day, 90 seconds total (only if your provider assigned it)
Neck and Whiplash, Phase 4 NK-4 #51 time a day, 90 seconds total (only if your provider assigned it)

The dose and steps can differ by program.

Neck and Whiplash, Phase 1: Skull Release (headaches only) NK-1 #5

Works on tight muscles at the base of your skull linked to headaches

Only if your provider assigned it. Do this only if: Your headache starts at the base of your skull and moving your neck makes it worse. Your provider confirmed it. Skip if: Your headache throbs, light or sound bothers you, you feel sick, or a provider has not checked you yet.

Dose1 time a day, 90 seconds total

You needTwo tennis balls in a sock, or a small foam roller

Photos

Skull Base Release: Side view: ball at the base of the skull — Side view: ball at the base of the skull

Skull Base Release: Top-down view: one ball on each side of the spine — Top-down view: one ball on each side of the spine

Why it helps

Tight muscles at the base of your skull can pull and cause headaches. Gentle pressure helps them let go.

How to do it

Put two tennis balls in a sock and tie it. Or use a small foam roller.
Lie on your back with knees bent.
Place the balls under the base of your skull, one on each side of your spine. NOT on top of the spine.
Let your head rest on the balls. Do not push. Breathe slowly for 90 seconds.
Slowly roll your head to one side to come off.

Too hard? Try this

Put a folded towel between your head and the balls. Start with just 30 seconds.

Too easy? Try this

Do not make this harder on your own. Your provider will tell you when to add anything.

Common mistakes

Balls on top of your spine: move them to the sides.
You push your head down hard.
You go longer than 90 seconds.

You should feel

Deep, dull pressure at the base of your skull.
Muscles slowly letting go.

You should not feel

Sharp pain in your head, face, or arms.
Your headache getting worse.

Stop right away if

Your headache gets worse or changes.
Numb or tingly face, arms, or hands.
Dizzy, sick to your stomach, or vision changes.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Neck and Whiplash, Phase 2: Skull Release (headaches only) NK-2 #5

Works on tight muscles at the base of your skull linked to headaches

Dose1 time a day, 90 seconds total (only if your provider assigned it)

You needTwo tennis balls in a sock, or a small foam roller

Photos

Why it helps

Tight muscles at the base of your skull can pull and cause headaches. Gentle pressure helps them let go.

How to do it

Put two tennis balls in a sock and tie it. Or use a small foam roller.
Lie on your back with knees bent.
Place the balls under the base of your skull, one on each side of your spine. NOT on top of the spine.
Let your head rest on the balls. Do not push. Breathe slowly for 90 seconds.
Slowly roll your head to one side to come off.

Too hard? Try this

Put a folded towel between your head and the balls. Start with just 30 seconds.

Too easy? Try this

Do not make this harder on your own. Your provider will tell you when to add anything.

Common mistakes

Balls on top of your spine: move them to the sides.
You push your head down hard.
You go longer than 90 seconds.

You should feel

Deep, dull pressure at the base of your skull.
Muscles slowly letting go.

You should not feel

Sharp pain in your head, face, or arms.
Your headache getting worse.

Stop right away if

Your headache gets worse or changes.
Numb or tingly face, arms, or hands.
Dizzy, sick to your stomach, or vision changes.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Neck and Whiplash, Phase 3: Skull Release (headaches only) NK-3 #5

Works on tight muscles at the base of your skull linked to headaches

Dose1 time a day, 90 seconds total (only if your provider assigned it)

You needTwo tennis balls in a sock, or a small foam roller

Photos

Why it helps

Tight muscles at the base of your skull can pull and cause headaches. Gentle pressure helps them let go.

How to do it

Put two tennis balls in a sock and tie it. Or use a small foam roller.
Lie on your back with knees bent.
Place the balls under the base of your skull, one on each side of your spine. NOT on top of the spine.
Let your head rest on the balls. Do not push. Breathe slowly for 90 seconds.
Slowly roll your head to one side to come off.

Too hard? Try this

Put a folded towel between your head and the balls. Start with just 30 seconds.

Too easy? Try this

Do not make this harder on your own. Your provider will tell you when to add anything.

Common mistakes

Balls on top of your spine: move them to the sides.
You push your head down hard.
You go longer than 90 seconds.

You should feel

Deep, dull pressure at the base of your skull.
Muscles slowly letting go.

You should not feel

Sharp pain in your head, face, or arms.
Your headache getting worse.

Stop right away if

Your headache gets worse or changes.
Numb or tingly face, arms, or hands.
Dizzy, sick to your stomach, or vision changes.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Neck and Whiplash, Phase 4: Skull Release (headaches only) NK-4 #5

Works on tight muscles at the base of your skull linked to headaches

Dose1 time a day, 90 seconds total (only if your provider assigned it)

You needTwo tennis balls in a sock, or a small foam roller

Photos

Why it helps

Tight muscles at the base of your skull can pull and cause headaches. Gentle pressure helps them let go.

How to do it

Put two tennis balls in a sock and tie it. Or use a small foam roller.
Lie on your back with knees bent.
Place the balls under the base of your skull, one on each side of your spine. NOT on top of the spine.
Let your head rest on the balls. Do not push. Breathe slowly for 90 seconds.
Slowly roll your head to one side to come off.

Too hard? Try this

Put a folded towel between your head and the balls. Start with just 30 seconds.

Too easy? Try this

Do not make this harder on your own. Your provider will tell you when to add anything.

Common mistakes

Balls on top of your spine: move them to the sides.
You push your head down hard.
You go longer than 90 seconds.

You should feel

Deep, dull pressure at the base of your skull.
Muscles slowly letting go.

You should not feel

Sharp pain in your head, face, or arms.
Your headache getting worse.

Stop right away if

Your headache gets worse or changes.
Numb or tingly face, arms, or hands.
Dizzy, sick to your stomach, or vision changes.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program