How to Massage the Base of Your Skull, Gently

To massage the base of your skull, find the soft hollow where the back of your neck meets your head, place your fingertips on either side of the centre and make slow, small circles with light pressure, moving outwards towards your ears. A gentle session takes about 3 to 5 minutes, and all you need is your hands, or a rolled-up towel if you would rather lie down.

Part of the 10-Minute Wind-Down series: short, calm routines you can do at home.

Time needed: About 3 to 5 minutes.

What you need: Your hands, or a rolled-up towel if you would rather lie down.

This area often feels tight after long hours at a screen, and many people find a few minutes of slow, gentle massage here calming. This guide covers how to find the spot, two easy methods, some slow neck movements to add and what to avoid. It works well alongside our 5-minute desk neck and shoulder routine.

Where exactly is the base of the skull?

Place your fingertips on the back of your head and slide them slowly down. You will feel the bony curve of the skull end and the softer muscles of the neck begin. That ridge, running from behind one ear around to behind the other, is the base of the skull. In the middle there is a small hollow, and on either side of it the muscles feel a little firmer.

You will be working on the soft muscle just under that bony edge, not on the bone itself and not on the front or sides of the neck.

For a slow follow-along that includes the head and shoulders, watch our 10-minute qigong self-massage for the head and shoulders (video by Qigong Meditation on YouTube).

Fingertip method, sitting up

1. Sit upright in a chair with your feet flat and your shoulders relaxed. Rest your elbows on a table if your arms tire easily.
2. Place the pads of your index and middle fingers just under the bony ridge, one hand on each side of the centre hollow.
3. Let your head tip forward very slightly so the muscles soften.
4. Make slow, small circles, about five in one direction and five in the other.
5. Move your fingers a little further out towards the ears and repeat, until you reach the area just behind each ear.
6. Work back towards the centre, then rest your hands still for a few slow breaths.

You can also use your thumbs: cradle your head in your hands with your thumbs under the ridge and make the same small circles.

Rolled-towel method, lying down

If your arms get tired, let gravity do the work.

1. Roll a hand towel tightly into a firm tube about the width of your wrist.
2. Lie on your back on a bed or a mat with your knees bent.
3. Place the rolled towel under the base of your skull so your head rests gently on it.
4. Let your head feel heavy and breathe slowly for a minute.
5. Very slowly turn your head a little to one side, then the other, so the towel moves along the ridge.

If the towel feels too firm, unroll it a turn. The pressure should feel soft and comfortable.

Adding slow neck movements

Once the muscles feel warmer, a few gentle movements can round off the session. Keep each one slow and small, and stay well within a comfortable range.

• Chin nods: keep your fingertips resting under the ridge and nod your chin down slightly, then back to level, five times.
• Gentle turns: turn your head slowly to look over one shoulder, as far as feels easy, then the other.
• Ear to shoulder: tilt one ear slowly towards the same shoulder without lifting the shoulder, hold for a breath, then switch.

How long and how firm

Three to five minutes is plenty. Use light to medium pressure, about as firm as you would press to check that a peach is ripe. The area should feel pleasant throughout. If you notice yourself clenching your jaw or holding your breath, ease off.

You can repeat the routine a couple of times a day, for example during a work break and before bed. If the area feels tender afterwards, use lighter pressure next time or take a break for a day.

What to avoid around the neck

• Do not press on the front or sides of the neck.
• Do not press hard into the centre hollow or dig in with your nails.
• Avoid fast, jerky movements or forcing your head into a stretch.
• Skip the massage if the area is bruised, swollen or injured.

When to see a professional

This routine is for relaxation and comfort only. Safety note: if you have neck or head pain that lasts, comes back often or is new and severe, or if you notice numbness, tingling, dizziness or changes in your vision, stop and see a doctor or physiotherapist. The same applies after any fall or neck injury. A licensed massage therapist can also help if you prefer hands-on work from someone trained.

This is not medical advice; see a professional for pain.

Frequently asked questions

What does massaging the base of your skull do?

For most people it is simply a calming, pleasant way to ease into a break, and many find it helps them feel more relaxed after screen time. We cannot promise a specific result, and how it feels varies from person to person. If you have ongoing pain in this area, a doctor or physiotherapist is the right person to ask.

How to stretch your neck at the base of your skull?

Sit tall and gently tuck your chin down a little, as if making a small double chin, then hold for a breath and release. You can also tilt one ear slowly towards the same shoulder. Keep every movement small and stop if anything feels sharp or uncomfortable.

How long should it take?

About 3 to 5 minutes is enough for a gentle base-of-skull massage. Spend a minute or two with your fingertips, then add a few slow neck movements. If you want a longer wind-down, follow with our scalp massage routine.