Splenius Capitis Exercises: Release Neck Tension and Headaches

The splenius capitis is a muscle at the back of your neck that's responsible for much of the neck pain and headaches people experience. When tight or harboring trigger points, it can cause pain that wraps around to your eye, temple, and top of head. Understanding this muscle can help you find relief from persistent neck tension and headaches.

Understanding the Splenius Capitis

Location: Back and side of the neck, deep to the upper trapezius

Origin: Spinous processes of C7-T4 (lower neck and upper back vertebrae)

Insertion: Mastoid process of the skull and lateral occipital bone (behind and below the ear)

Name Meaning: "Splenius" means bandage-like; "capitis" means head

Related Muscle: Splenius cervicis runs parallel but attaches to cervical vertebrae instead of the skull

Functions of the Splenius Capitis

When Both Sides Work Together:

• Extends the head and neck (looking up)
• Maintains head position against gravity

When One Side Works:

• Lateral flexion (tilting head to same side)
• Rotation (turning head to same side)

Why the Splenius Capitis Causes Problems

Postural Strain

• Forward head posture forces it to work overtime
• Hours at computers, phones create constant strain
• Muscle becomes chronically tight

Trigger Points

• Extremely common site for trigger points
• Refer pain to the head in characteristic patterns
• Often mistaken for migraines or eye problems

Stress Response

• Tenses with psychological stress
• Part of the "tension" in tension headaches
• Creates feedback loop with stress

Common Splenius Capitis Pain Patterns

Trigger Point Referral:

• Pain to the top of the head
• Pain behind or around the eye
• Pain in the temple
• Pain diffused through the head

Associated Symptoms:

• Neck stiffness
• Pain turning head
• Blurred vision (from referred pain, not eye damage)
• Sensitivity to light during headaches

Stretches for the Splenius Capitis

Basic Rotation Stretch

1. Sit tall with good posture
2. Turn head 45 degrees to one side
3. Tuck chin and look down toward your armpit
4. Feel stretch at back of neck on opposite side
5. Hold 30 seconds each side

Chin Tuck with Rotation

1. Perform chin tuck (draw chin back)
2. Maintain the tuck while turning head
3. Look down toward armpit
4. This specifically targets splenius capitis
5. Hold 30 seconds each side

Side-Lying Stretch

1. Lie on your side
2. Let head hang off pillow slightly
3. Gravity provides gentle stretch to upper neck
4. Rotate head slightly for different angles
5. Hold 30-60 seconds each side

Flexion Stretch

1. Interlace hands behind head
2. Gently draw chin toward chest
3. Feel stretch at back of neck
4. Don't pull hard—let weight of arms provide stretch
5. Hold 30 seconds

Self-Release Techniques

Finger Pressure Release

1. Find the muscle: run fingers from behind ear down toward neck
2. Locate tender spots (usually 1-2 inches below skull base)
3. Apply sustained pressure with fingertips
4. Hold 60-90 seconds until tenderness decreases
5. Repeat on multiple tender spots

Tennis Ball Against Wall

1. Stand with back to wall
2. Place tennis ball at back/side of neck
3. Lean into ball on tender spots
4. Hold 60 seconds or until release felt
5. Move ball to find other trigger points

Lying Release

1. Lie on back
2. Place two tennis balls in a sock, tied off
3. Position balls at base of skull
4. Let head weight provide pressure
5. Hold 2-3 minutes
6. Move balls down neck as needed

Pincer Grip Release

1. Reach across with opposite hand
2. Grasp the muscle between thumb and fingers
3. Apply gentle squeeze and hold
4. Can add small movements (yes/no head motions)
5. Hold 30-60 seconds

Strengthening Exercises

Strong neck muscles are less prone to strain:

Chin Tuck

1. Sit or stand tall
2. Draw chin straight back (make "double chin")
3. Hold 5 seconds
4. Repeat 10-15 times
5. Strengthens deep neck flexors, reduces splenius strain

Isometric Extension

1. Place hands on back of head
2. Push head back into hands (don't let it move)
3. Hold 5-10 seconds
4. Relax, repeat 10 times
5. Builds strength without strain

Isometric Rotation

1. Place hand on side of head
2. Turn head against hand resistance (don't let it move)
3. Hold 5-10 seconds each side
4. Builds rotational strength

Prone Head Lift

1. Lie face down, forehead on rolled towel
2. Lift head 1-2 inches off towel
3. Hold 5-10 seconds
4. Lower and repeat
5. 3 sets of 10 repetitions

Posture Correction

Since poor posture is the primary cause:

Workstation Ergonomics

• Monitor at eye level
• Screen 20-26 inches away
• Keyboard and mouse close to body
• Chair supporting lower back

Phone Use

• Hold phone at eye level
• Limit duration of phone use
• Use voice features when possible
• Take frequent breaks

Driving

• Adjust headrest to support mid-head
• Sit upright with head over shoulders
• Avoid forward head lean

Throughout Day

• Set hourly reminders to check posture
• "Reset" position: ears over shoulders over hips
• Take movement breaks every 30-45 minutes

Headache Prevention Protocol

If splenius capitis is causing your headaches:

Daily Maintenance:

1. Stretches: 30 seconds each direction, 2x daily
2. Self-release: 2-3 minutes on trigger points
3. Posture checks: hourly during work

When Headache Starts:

1. Apply sustained pressure to trigger points
2. Gentle stretching
3. Ice or heat (whichever feels better)
4. Address contributing factors (stress, posture)

Weekly:

1. More thorough trigger point work
2. Assess and address posture issues
3. Consider professional massage or treatment

Relationship to Other Muscles

Upper Trapezius

• Often tight together
• Both contribute to neck tension headaches
• Address as a pair

Suboccipitals

• Small muscles at base of skull
• Work with splenius for head position
• Also common headache contributors

Sternocleidomastoid (SCM)

• Front of neck, also causes headaches
• Works opposite to splenius
• Balance strengthening and stretching

Levator Scapulae

• Attaches nearby, often involved
• Creates similar neck stiffness
• Include in treatment approach

When to Seek Help

Consult a healthcare provider if you experience:

• Sudden, severe headache ("thunderclap")
• Headache with fever, stiff neck, confusion
• Headache after head trauma
• Progressive worsening headaches
• Headaches with vision changes, weakness, or numbness
• Headaches that don't respond to self-treatment

Daily Splenius Capitis Routine

Morning (2 minutes):

1. Chin tucks: 10 repetitions
2. Rotation stretch: 30 seconds each side

During Work (every hour):

1. Posture reset
2. Gentle neck movements
3. Brief stretches as needed

Evening (5 minutes):

1. Self-release work on trigger points: 2-3 minutes
2. All stretches: 30 seconds each
3. Heat application if desired

Summary

The splenius capitis is a frequent culprit in neck pain and headaches, particularly the type that wraps around to your eye or top of head. The solution involves releasing existing trigger points, stretching the chronically tight muscle, and—most importantly—addressing the postural habits that caused the problem. With consistent attention to posture and daily maintenance, you can significantly reduce or eliminate the neck tension and headaches this muscle causes. For persistent symptoms that don't respond to self-care, seek professional evaluation to rule out other causes and get hands-on treatment.