TherEx | Suboccipital Stretches

The video tutorial explains the suboccipital muscle group, located below the occiput on the upper cervical spine, and its four muscles. It discusses the causes of tight suboccipital muscles, such as poor posture and stress, and introduces two stretching techniques: bilateral and unilateral suboccipital stretches. The bilateral stretch is less intense and involves both muscle groups, while the unilateral stretch focuses on one side, providing a more intense stretch. Both stretches aim to facilitate cervical retraction and can be enhanced by activating deep neck flexors.

Which of the following is NOT a muscle in the suboccipital group?

• Sternocleidomastoid

• Obliquus capitis inferior

• Rectus capitis posterior major

• Rectus capitis posterior minor

What is a common symptom of tight suboccipital muscles?

• Increased flexibility

• Improved posture

• Tenderness to palpation

• Decreased stress levels

In the bilateral suboccipital stretch, what is the role of the hand placed on the chin?

• To apply an anterior force

• To push the chin posteriorly

• To support the head

• To rotate the neck

How does the unilateral suboccipital stretch differ from the bilateral stretch?

• It focuses on one side at a time

• It uses only one hand

• It requires standing position

• It stretches both sides simultaneously

What is the recommended duration for holding the suboccipital stretch?

• 60 to 90 seconds

• 20 to 30 seconds

• 30 to 60 seconds

• 10 to 20 seconds