Boost your neck health: 5 exercises to try
What's the story
The lesser occipital nerve plays a crucial role in sensation to the scalp behind the ears and part of the neck.
Strengthening it can significantly reduce tension headaches and increase neck mobility.
This article provides a detailed guide to five specific exercises designed to strengthen and optimize this often-overlooked nerve, leading to improved overall well-being.
Neck tilt
Gentle neck tilts for flexibility
Sit or stand with your back straight.
Slowly lower your ear towards one shoulder until you feel a gentle stretch on the opposite side of your neck.
Hold this position for 15-30 seconds, then return to the start. Repeat on the other side.
Performing this stretch three times daily on each side promotes flexibility and reduces tension around the lesser occipital nerve.
Scalp massage
Scalp massage techniques
With your fingertips, apply gentle pressure and massage the scalp area at the base of your skull (back of your neck). This is the area where the lesser occipital nerve is present.
Use light pressure and make small circles for three to five minutes daily.
Massaging this area increases circulation, relieves muscle tension, and stimulates nerve function.
Shoulder movement
Shoulder shrugs and rolls
Add shoulder shrugs and rolls to your routine to alleviate strain in the neck and shoulder region, which in turn helps the lesser occipital nerve.
Raise your shoulders toward your ears as high as you can, hold for five seconds, then roll them backward in a circular motion 10 times.
Doing this exercise twice a day assists in keeping the muscles that contribute to nerve health flexible.
Head rotation
Head rotation exercise
This gentle head rotation exercise stretches and strengthens muscles surrounding the lesser occipital nerve without causing strain.
Sitting or standing with good posture, slowly turn your head to look over one shoulder, hold for 15-20 seconds, then slowly turn to look over the other shoulder.
Three sets of this exercise once daily will encourage mobility and alleviate stiffness.
Yoga stretch
Yoga poses for neck strength
Specific yoga poses, including "cat-cow" and "child's pose," are highly effective for strengthening the lesser occipital nerve. They gently stretch and strengthen neck muscles, enhancing nerve function.
These poses promote relaxation and increased circulation around nerves in the targeted areas.
Regular practice, either as part of a yoga routine or individually as needed throughout the day, can yield significant benefits.