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“1. Reach behind your head and place your thumbs on either side of the spine, just under the bony ridge (called the occipital ridge) at the base of your skull. Press firmly as you slowly tilt your head forward and back. As you lean your head back, you’ll feel your thumbs moving deeper.
Do this several times, then move your thumbs out toward your ears about one-half inch and repeat, dropping your head forward and backward. Keep the pressure firm. Do this until you reach the edge of your skull close to your ears. Trigger points in this suboccipital muscle group are the most common cause of tension headaches.
2. Next, place your index and middle fingers at the base of your skull, on either side of your neck, just below your ears, which is the top of the sternocleidomastoid (SCM) muscle. Apply firm pressure for 10 seconds, then move your fingers down the muscle about one-half inch.
Again, apply pressure for 10 seconds and repeat all the way down the muscle until you reach the collarbone. Then repeat the same pressure, hold, and release back up the SCM. The SCM has seven trigger points, making it one of the most highly concentrated trigger-point areas in the body.”