Victor Forge
The sternocleidomastoid (SCM) muscle is located at the base of the skull on either side of the neck, behind the ears. SCM pain can be caused by muscle tension, tightness in another part of the body, or chronic health conditions such as asthma. It can also be caused by repeated activities such as playing guitar or video games, or even something as simple as holding a phone to your ear for long periods of time. To loosen the SCM muscle, one can try hot and cold therapies, stress-relieving techniques, or stretches such as neck stretches, cat and cow poses, and yoga.
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What You'll Learn
Self-massage techniques
Self-massage is an effective way to release and relax the sternocleidomastoid (SCM) muscle. The SCM is a large, long muscle that runs from the collarbone to the back of the ear and is responsible for several head and neck movements, including flexion, extension, rotation, and tilting. It is also involved in chewing and swallowing.
To begin the self-massage, first loosen the area by gently stretching and turning your head to the opposite side. You can then start to work your way down from the base of your skull to your traps, squeezing and stretching as you go.
To locate the SCM muscle belly, rotate your head 45 degrees to the opposite side. Once you have found it, pinch the muscle with your thumb and index finger at a 5/10 maximal intensity. While holding onto this muscle, slowly rotate your head to the same direction (ipsilaterally) at a 4-5 second tempo. Return to the starting position at the same count to complete one repetition. Aim for 4-5 repetitions in total. You can repeat this process at 1-2 other spots, but be sure to avoid targeting the same spot to prevent over-massaging and irritating the muscle.
This self-massage technique can be performed once or twice a week at most. It is important to communicate with yourself throughout the process, ensuring that you stay within your pain tolerance. If the pain does not go away or worsens, it is advisable to consult a doctor or physical therapist for a more thorough treatment plan.
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Yoga and light exercises
Yoga Poses
The revolved triangle pose is a great therapeutic exercise for the SCM muscle. This pose creates a deep rotational stretch through the whole body, from the toes to the spine and up along the sides of the neck. Here's how you can do it:
- Stand with your feet about 3 feet apart and your spine straight.
- Raise your arms, stretching them out to both sides while keeping your shoulder blades down.
- Exhale and bend at the waist while turning to the right, so that you are looking behind you and your left hand is near your right foot.
- Keeping your arms straight, touch the ground on either side of your foot. If this stretch is too intense, rest your hand on your calf or on a yoga block near your foot.
- To deepen the stretch, press down with your hand.
- Finally, turn your head and look up at your right hand while in the full twist position. If this is too difficult, start by looking straight ahead or at the floor, and gradually work your way up.
- Hold the full twist while breathing deeply for up to a minute.
- Exhale to release the twist, then inhale as you come back to a standing position.
Another yoga pose that can help loosen the SCM muscle is the cat-cow pose. This pose is performed on your hands and knees:
- Get on your hands and knees with your arms under your shoulders and your legs hip-width apart.
- Inhale and lower your spine toward the floor as you raise your head, chest, and pelvis toward the ceiling.
- Exhale and hold the stretch for 5 seconds.
Light Exercises
In addition to yoga, there are some light exercises you can do to loosen the SCM muscle:
- Sit or stand up straight with your head in a neutral position.
- Lower your left shoulder, then tilt your head to bring your right ear over your right shoulder.
- Tilt your head to the right as far as you comfortably can. You should feel a stretch on the left side of your neck.
- Hold the stretch for 10 to 20 seconds, then repeat on the other side. Aim for a total of 5 to 10 side neck stretches.
Other Tips
While yoga and light exercises can be beneficial, there are also some other things you can do to help loosen your SCM muscle:
- Practice good sleep hygiene by winding down, keeping your room cool, and using comfortable bedding.
- Use a headset or speakerphone when on the phone to avoid holding the phone to your ear for long periods.
- Try relaxation techniques such as slow and deep breathing, and visualizing calming scenery.
- If you are experiencing pain, consider wearing a supportive neck collar during activities that aggravate it. However, long-term use is not recommended as it can weaken the neck muscles.
- If you are dealing with pain, stick to light activities, ice your neck, and then apply heat and perform self-massage to relax your muscles.
Remember, it is important to consult with a healthcare professional before starting any new exercise routine, especially if you are experiencing pain or discomfort.
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Hot and cold therapy
The sternocleidomastoid (SCM) 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, poor posture, or injuries. Treatments for SCM syndrome include stretching, physical therapy, and osteopathic manipulation.
Heat therapy helps improve blood flow to the area where it is applied. It relaxes the muscles and increases metabolism, which improves healing and reduces pain. Local therapy is best for small areas of pain, and you can use small heated gel packs or a hot water bottle for local treatment. Regional treatment is best for more widespread pain or stiffness and can be achieved with a steamed towel, large heating pad, or heat wraps. Full-body treatment includes options like hot baths or saunas. However, heat therapy should not be used on areas that are bruised, swollen, or have open wounds. If you have heart disease or hypertension, consult your doctor before using heat therapy.
Cold therapy, also known as cryotherapy, helps reduce inflammation and swelling. It is most helpful when used for acute injuries and pain. Cold therapy reduces blood flow to the affected area, which can reduce inflammation and swelling that cause pain, especially around a joint or tendon. It can also temporarily reduce nerve activity, which can relieve pain. Apply cold therapy as soon as possible after an injury, and use it for short periods of time, several times a day. Wrap ice packs in a towel or take an ice bath for cold therapy. Avoid applying frozen items directly to the skin, as it can damage the skin and tissues.
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Consulting a professional therapist
When consulting a professional therapist, it is essential to find one with experience in treating the SCM muscle specifically. This may involve seeking out a sports massage therapist, an orthopedic or medical massage clinic, or a physical therapist. It is beneficial to be upfront about your specific concerns and goals for treatment before booking a session. For example, if you are experiencing chronic SCM issues, it is advisable to first determine the underlying cause by assessing your posture, daily activities, and overall lifestyle. A qualified therapist can help identify if your SCM issues are related to trigger points, knots, or chronic tension.
Once the cause is identified, the therapist can recommend and guide you through appropriate treatments and exercises. This may include various techniques such as ischemic compression, pincer-grip, dry needling, muscle energy techniques, positional release, and stretching. They can also advise on specific neck-strengthening exercises, such as isometric neck exercises, and provide guidance on self-massage and daily stretching routines.
In severe cases of Sternocleidomastoid Syndrome that have not responded to conservative treatments, surgery may be considered as a last resort. However, consulting with a professional therapist first is crucial to determining the most suitable course of treatment for your individual condition. They can work with you to loosen the SCM muscle, improve your overall posture, and alleviate associated symptoms such as neck stiffness, ear pain, and headaches.
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Relaxation techniques
SCM syndrome can be caused by stress and anxiety, so stress-relieving techniques are often effective in treating the problem. These techniques include meditation, relaxation, yoga, light bodyweight exercises, and breathing exercises.
Breathing techniques are a great way to relax. Breathe slowly and deeply, and visualize calming scenery. You can also visualize the sun or a heat source warming your muscles to enhance the effect.
Yoga is another effective way to relax. Try the following poses:
- Sit or stand facing forward. Exhale and slowly turn your head to the right, keeping your shoulders relaxed and down. Inhale and return to the center. Exhale and turn to look over your left shoulder. Do 10 rotations on each side.
- Sit or stand facing forward. 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. On an inhale, return to the starting position.
- Get on your hands and knees with your arms under your shoulders and your legs hip-width apart. Inhale and lower your spine toward the floor as you raise your head, chest, and pelvis toward the ceiling. Exhale as you hold the cow pose stretch for 5 seconds.
- Come into a seated position with your legs extended in front of you. Press your palms into the floor alongside your hips. Lift your hips and bring your feet under your knees. Open your chest and let your head drop back. Hold for up to 30 seconds. Do this pose up to 3 times.
If you are experiencing pain, hot and cold therapies are a simple option to treat it at home. Apply an ice pack or heating pad to the affected area for 20 minutes a few times throughout the day. If you alternate between the two, end with the cold treatment.
If you are on the phone a lot, use a headset or speakerphone. Holding a phone to your ear repeatedly or for long periods is hard on the SCM.
Finally, getting restful sleep every night is essential for muscle relaxation. Give yourself plenty of time to rest and practice good sleep hygiene by winding down, keeping your room clean and cool, and using comfortable bedding.
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Frequently asked questions
SCM syndrome can be caused by stress and anxiety, or poor posture. If you have tightness in another part of your body, you may also experience referred pain in your SCM. SCM syndrome can also be caused by chronic health conditions such as asthma, or acute respiratory infections such as sinusitis, bronchitis, pneumonia, and the flu.
If your SCM syndrome is caused by stress and anxiety, try stress-relieving techniques such as meditation, relaxation, yoga, light bodyweight exercises, and breathing techniques. If your SCM syndrome is caused by poor posture, physical therapy can help to fix and improve your posture and advise on daily life activities. Other treatments include hot and cold therapy, self-massage, and neck stretches.
You can try the following:
- Sit or stand facing forward. 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.
- Sit or stand facing forward. 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. On an inhale, return to the starting position.
- Sit with your legs extended in front of you. Press your palms into the floor alongside your hips. Lift your hips and bring your feet under your knees. Open your chest and let your head drop back. Hold for up to 30 seconds. Do this pose up to 3 times.
