Logan Steele
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. SCM syndrome occurs when one or both SCM muscles become irritated, strained, or dysfunctional, which can cause debilitating pain and discomfort. SCM pain can be caused by muscle tension, repeated motions, poor posture, whiplash injuries, or chronic trigger points within the muscle tissue. To fix SCM pain, you can try conservative interventions such as rest, hot and cold therapy, massage, and exercise. Other treatments include stretching, physical therapy, and osteopathic manipulation.
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What You'll Learn
Relieve tension with stretches, yoga, and exercises
Tension in the SCM muscle can be relieved through a variety of stretches, yoga poses, and exercises. SCM, or Sternocleidomastoid, is a major component of the neck, connecting the collarbone and shoulder to the back of the head. It is responsible for controlling head movements, so keeping it flexible is essential for maintaining good posture and preventing injury.
Stretches
A simple stretching routine can help reduce and even prevent tension in the SCM muscle. One stretch involves sitting or standing tall with your shoulders relaxed and your chin parallel to the floor. Slowly drop your head forward until you feel a gentle stretch along the back of your neck. Hold for 20-30 seconds before slowly returning to the starting position. You can also add slight turning motions to each side as you lower into the stretch for additional relief.
Another stretch is the seated neck stretch, which involves sitting up tall with relaxed shoulders and gently tilting your chin upward to make your face parallel with the ceiling. Then, slowly bring your chin down towards your chest as you pull your shoulder blades together behind you. Perform these exercises slowly for about 5-10 seconds before releasing and carefully returning to an upright position.
You can also try rolling your head in a circular motion, focusing on activating different parts of the SCM muscle group until you feel no tension in the area. Hold each position for 10-15 seconds and repeat up to four times on each side, depending on your comfort level.
Yoga and Exercises
Yoga and light bodyweight exercises can also help relieve tension in the SCM muscle. Certified yoga and pilates instructor Sarah recommends simple exercises and stretches to relieve aches and pains. Additionally, stress-relieving techniques such as meditation, relaxation, and breathing exercises can be effective if the tension in the SCM muscle is caused by stress and anxiety.
Remember to listen to your body and maintain proper form during these stretches and exercises to avoid any strain or injury.
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Apply hot and cold therapy
The SCM muscle, or sternocleidomastoid, is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. SCM pain can be caused by injuries, tension, or chronic health conditions. To treat SCM pain at home, hot and cold therapy is a simple option.
Hot and cold therapy can help relieve swelling, relax muscles, and reduce pain. When applying hot and cold therapy, use an ice pack or heating pad on the affected area for 20 minutes a few times throughout the day. If alternating between hot and cold therapy, end with cold treatment.
For heat therapy, or thermotherapy, you can use a hot water bottle, pads that can be heated in a microwave, or a warm bath. Heat therapy promotes blood flow and helps muscles relax. It can be applied for up to 8 hours in the case of dry heat and 2 hours for moist heat.
For cold therapy, or cryotherapy, use a water bottle filled with cold water, a pad cooled in the freezer, or cool water. Cold therapy reduces inflammation by decreasing blood flow and can be applied within 48 hours of an injury.
It's important to note that heat therapy is not suitable for injuries that are already hot, such as infections, burns, or fresh injuries. Similarly, ice should not be used if a person is already cold.
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Improve your posture
The SCM muscle, or sternocleidomastoid, is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. SCM syndrome can be caused by stress and anxiety, which can be resolved by practising stress-relieving techniques such as meditation, relaxation, yoga, light bodyweight exercises, and breathing techniques.
Yoga and Stretching
Yoga and stretching are great ways to improve your posture and reduce SCM-related issues. The Child's Pose, for example, stretches and lengthens your spine, glutes, and hamstrings, and may also help release tension in your lower back and neck. Here is a simple stretch that can be done in a seated or standing position:
- Exhale and slowly turn your head to the right, keeping your shoulders relaxed and down.
- Inhale and return to the centre.
- Exhale and turn to look over your left shoulder.
- Do 10 rotations on each side.
- Exhale as you slowly tilt your right ear down toward your shoulder.
- Use your right hand to apply gentle pressure to your head to deepen the stretch.
- Hold for a few breaths, feeling the stretch on the side of your neck down to your collarbone.
- Inhale and return to the starting position.
Strengthening Exercises
Strengthening exercises are important to maintain proper posture. Weak muscles can put joints and other tissues at risk of injury and make it difficult to maintain proper posture. Focus on strengthening your core, shoulders, upper back, hips, and legs. Here is a strengthening exercise that can help:
- Come onto all fours and straighten your legs, lift your heels, and raise your hips.
- Straighten your back and engage your abdominal, arm, and leg muscles.
- Lengthen the back of your neck, soften your throat, and look down at the floor.
- Make sure to keep your chest open and your shoulders back.
- Hold this position for up to 1 minute.
Hot and Cold Therapy
Hot and cold therapies are simple treatments that can be done at home to relieve pain and relax muscles. Apply an ice pack or heating pad to the affected area for 20 minutes a few times a day. If using both, end with cold treatment.
Sleeping Posture
Improving your sleeping posture can also help with SCM-related issues. If you sleep on your side, place a pillow between your knees and a thicker pillow under your head. If you sleep on your back, put a pillow under your knees and make sure your head pillow is under your head, not your shoulders. Try to avoid sleeping on your stomach, as this can strain your back and neck.
Remember, it is important to consult a healthcare professional if you are experiencing any pain or discomfort.
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Manage stress with meditation, relaxation, and breathing techniques
The SCM muscle, or sternocleidomastoid muscle, is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. SCM syndrome can be caused by stress and anxiety, and stress-relieving techniques can help resolve the problem. Here are some meditation, relaxation, and breathing techniques to manage stress and fix SCM muscle issues:
Meditation
Meditation is a powerful tool for stress relief. One of the simplest meditation techniques is to focus your attention on your breath. This form of "entry-level" meditation can help anyone reduce stress and embrace life as it is. You can start by finding a comfortable position in a place with minimal distractions. Close your eyes and focus on your breathing—the sensation of air flowing into your nostrils and out of your mouth, or your belly rising and falling. If thoughts intrude, don't fight them; simply acknowledge them and gently bring your attention back to your breath. You can also try counting your inhalations and exhalations: in (one), out (two), in (three), and so on. This gives you something to focus on besides intrusive thoughts. Aim for 10 minutes of meditation in the morning and evening, gradually increasing the duration.
Relaxation
Progressive muscle relaxation is a technique that involves systematically tensing and relaxing different muscle groups in the body. This practice helps you recognize the sensations of tension and complete relaxation in various body parts. Start with your feet and work your way up to your face, focusing on tensing only the intended muscles. Combine this technique with deep breathing for enhanced stress relief. Additionally, self-massage or trading massages with a loved one can help reduce stress and ease muscle tension. Aromatic oils or scented lotions can further enhance the relaxation experience.
Breathing Techniques
Deep breathing is a crucial aspect of stress relief. It activates your body's natural relaxation response, slowing your breathing and heart rate and lowering your blood pressure. You can practice deep breathing anywhere and combine it with other techniques like meditation and yoga.
Remember, managing stress through these techniques can help address SCM issues caused by stress and anxiety.
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Seek professional help with physical therapy, chiropractic care, or acupuncture
If you are experiencing issues with your SCM muscle, seeking professional help is a good idea. The SCM muscle is the most prominent muscle in the front portion of the neck, and issues with it can cause debilitating pain and loss of mobility. Physical therapy, chiropractic care, and acupuncture are all effective treatments for SCM-related issues.
Physical Therapy
Physical therapy can help to fix and improve posture, which is often the cause of SCM syndrome. A physical therapist will be able to advise on daily life improvements and prescribe specific exercises to stretch and strengthen the neck muscles, including the SCM, to enhance flexibility and reduce strain.
Chiropractic Care
Chiropractic care takes a holistic, whole-body approach to treating SCM syndrome. Through manual spinal adjustments, soft tissue manipulation, therapeutic stretching, and exercises, chiropractors aim to reduce irritation and inflammation in the SCM muscles and improve overall function. They will also educate patients about lifestyle modifications, such as ergonomics and stress management, to prevent recurrence.
Acupuncture
Acupuncture has been shown to improve neck muscles in terms of electromyographic activity and increase tolerance to chronic pain in women. A study on 25 women with chronic neck and temporomandibular disorder found that acupuncture improved the electromyographic activity of the SCM muscle and increased the pressure pain threshold.
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Frequently asked questions
SCM stands for sternocleidomastoid, a powerful neck muscle that allows you to bend your neck and turn or tilt your head. SCM syndrome occurs when one or both SCM muscles become irritated, strained, or dysfunctional.
SCM syndrome can be caused by muscle overuse, poor posture, whiplash injuries, blunt trauma to the neck, or chronic trigger points within the muscle tissue.
SCM syndrome can cause debilitating pain, spasms, and loss of mobility in the neck. It can also lead to referred pain in the head or shoulders, dizziness, vertigo, and headaches.
SCM syndrome can be treated with conservative interventions such as rest, hot and cold therapy, massage, and exercise. Physical therapy, chiropractic care, and osteopathic manipulation may also be beneficial.
