Week 3 of 6 · Neck
Suboccipital and upper trap release
The suboccipital muscles — four tiny muscles at the very top of the neck, where the skull meets the spine — are densely connected to the auditory system. Releasing them is one of the most direct interventions for somatic tinnitus.
Tennis ball suboccipital release
90 seconds each side, once a dayLie on your back. Place a tennis ball under the base of your skull, just to the side of the spine, so it presses into the soft area between the bone and the muscle. Rest your head into the ball. Stay for ninety seconds, then move to the other side.
Levator scapulae stretch
30 seconds each side, twice a daySit tall, right hand under your right thigh to anchor the shoulder. Turn your head 45 degrees to the left and look down toward your left armpit. Use your left hand on the back of your head to gently deepen the stretch.
Upper trapezius stretch
30 seconds each side, twice a daySit tall. Right hand on the left side of your head. Gently pull your right ear toward your right shoulder. Keep both shoulders down and level.
Suboccipital work can briefly increase headaches as it releases. Drink water. If a headache lasts more than two hours, lighten the pressure next session.