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The Sternocleidomastoid (SCM) muscle is a large, long strap muscle with two heads, located on either side of the neck. It is responsible for several head and neck movements, including flexion, extension, rotation, and tilting, as well as being involved in the processes of chewing and swallowing. Due to its role in head and neck movement, the SCM is susceptible to injury and can cause chronic pain and headaches if damaged. To treat SCM-related pain, massage therapy is often recommended, as it can help reduce neck pain and headaches. This can be done by using self-massage techniques or seeking professional massage therapy.
Characteristics and Values of SCM Muscle Massage
| Characteristics | Values |
|---|---|
| Muscle Location | Base of the skull, attaching to the sternum and clavicle |
| Muscle Movement | Responsible for head and neck movements like flexion, extension, rotation, and tilting |
| Muscle Functions | Stabilizes the head and neck, aids in chewing and swallowing, and stabilizes the jaw |
| Pain Causes | Injury, imbalance, or trigger points in the muscle |
| Massage Benefits | Reduces neck pain and headaches, eases chronic tension |
| Massage Techniques | Self-massage by pinching SCM with fingers, using tools like TheraCane or BackBuddy, or exercises to stretch and strengthen the muscle |
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What You'll Learn
Self-massaging the SCM muscle to relieve headaches
The sternocleidomastoid (SCM) muscle is a large muscle located at the base of the skull on either side of the neck. SCM is responsible for rotating the neck and flexing it. SCM headaches are usually felt behind the eye, near the temple, or on the forehead. In extreme cases, it can even cause dizziness and mimic vertigo. SCM is a great muscle for self-massage. Here are some techniques to self-massage the SCM muscle to relieve headaches:
Stretching the SCM Muscle:
To stretch the SCM muscle, turn your head to the left. Put the heel of your left thumb at the attachment of your right SCM. Put your right hand on top of your left to apply extra pressure. Keeping your head turned to the left, lean your head back. You should then feel a nice stretch in your SCM. To stretch the left SCM, repeat the steps on the other side. This stretch should be performed twice a day for best results.
Self-Massaging the SCM Muscle:
Lying with your head on a pillow, turn your head to the right. Put your hand on your left SCM as you are turning your head to make sure you are on the correct muscle. You will feel it pop up or tighten. Gently massage the muscle with the pads of your fingers in small circular motions. Turn your head to the left and repeat the steps again on your right SCM. Set aside at least 10-15 minutes per day for self-massage and simple stretches or yoga poses.
Hot and Cold Therapy:
Hot and cold therapies are a simple option to treat pain 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 cold treatment.
Other Methods:
Regular movement (yoga, exercise, etc.) can also help decrease muscle tension and decompress the spine to provide some lasting relief. If you are experiencing chronic SCM pain, contact a local massage therapist trained in deep tissue or medical massage to provide an assessment and treatment.
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SCM muscle trigger points and how to treat them
The Sternocleidomastoid (SCM) muscle is the most superficial and largest muscle in the front portion of the neck. It is also one of the largest muscles of the cervical spine and is involved in several head and neck movements, including flexion, extension, rotation, and tilting. SCM is also involved in chewing and swallowing. SCM muscle trigger points can cause pain in the face, neck, ear, cheek, forehead, eyes, and sinuses. These trigger points can be the cause of or the consequence of SCM syndrome.
SCM syndrome can lead to forward-head posture and rounded shoulders, resulting in kinetic chain pain, postural changes, change of gait, and decompensation. The SCM muscle can be injured due to trauma, accidents, lifting heavy objects, and other causes. The injury can cause pain due to the muscle's association with nerves in the neck, leading to referred pain elsewhere in the body.
To treat SCM muscle trigger points, it is crucial to consult a healthcare provider, such as a physical therapist or trigger point therapist. They can assess your neck muscles carefully, locate the trigger points, and recommend effective treatments. Treatment options may include massage therapy, neuromuscular therapy, dry needling, and ischemic compression.
Gentle exercises and stretches are also recommended to restore movement and strength to the SCM muscle. It is important to be mindful of precautions and not to overstretch, as it may exacerbate pain. Slow and controlled movements within a comfortable range of motion are advised, stopping if any sharp or intense discomfort is experienced. With proper technique and awareness, releasing SCM trigger points can provide significant relief from chronic pain and improve quality of life.
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How to strengthen the SCM muscle
The sternocleidomastoid (SCM) muscle is a crucial neck muscle that enables head and neck movements such as bending, turning, and tilting. Weak or tight SCM muscles can lead to neck pain, poor posture, and limited range of motion. Strengthening the SCM muscle can provide several benefits, including improved posture, reduced neck pain, and increased range of motion. Here are some exercises to help strengthen the SCM muscle:
Neck Stretches:
Seated neck stretches, side neck stretches, and neck rolls are simple yet effective ways to alleviate tension and improve flexibility in the SCM muscle. These stretches can be done daily and are suitable for all fitness levels. When performing these stretches, ensure that your shoulders are relaxed and your spine is straight. Hold each stretch for 20-30 seconds and repeat 2-3 times on each side.
Resistance Exercises:
Place your palm against your cheek and try to turn your head in the opposite direction, resisting the motion with your hand. Repeat on both sides. This exercise targets the SCM muscle and helps improve its strength and stability.
Deep Breathing Exercises:
Incorporate deep breathing techniques to relax the neck muscles and reduce tension. This can be done in conjunction with light aerobic activity and dynamic stretching to create a comprehensive warm-up routine before more intense exercises.
Head Resistance:
Sit or stand upright with relaxed shoulders. Place one hand on your forehead and gently press your head into your hand, resisting the movement with your neck muscles. Hold for 5-10 seconds, then relax. Repeat this exercise on the back and sides of your head, resisting the movement in each direction. Aim for 3-5 repetitions in each direction to effectively target and strengthen the SCM muscle.
Postural Awareness:
Maintaining good posture is essential for SCM health. Be mindful of your posture throughout the day, especially if you sit for long periods. Avoid hunching or slouching, as this can contribute to SCM tightness and poor posture.
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SCM muscle and its role in neck movement
The sternocleidomastoid (SCM) muscle is a powerful yet often-overlooked muscle that plays a crucial role in head and neck movement, posture, and overall musculoskeletal health. It is one of the largest superficial muscles in the neck, located just below the skin on both sides of the neck. The SCM muscle helps stabilize the head and neck during forward and backward movements and is responsible for neck flexion, extension, rotation, and tilting. It also assists in chewing and swallowing, and helps to stabilize the jaw.
The SCM muscle is a long, bilateral muscle that runs from the collarbone to the back of the ear. It has two heads that converge onto the mastoid process and superior nuchal line of the occipital bone. The SCM muscle borders two neck regions known as triangles - the inner part bounds the anterior triangle, while the outer part bounds the posterior triangle. These triangles contain important nerves, blood vessels, lymph nodes, and glands.
The SCM muscle is activated when you turn your head to the left or right, tilt your head towards either shoulder, or tilt your head forward or backward. It works with other neck muscles to lift your breastbone and collarbone during inhalation, creating space for your lungs to take in air. The SCM muscle also supports the temporomandibular joint (TMJ), which allows you to open and close your mouth.
Dysfunction of the SCM muscle can lead to tension headaches, particularly when trigger points in the muscle are involved. Tightness or dysfunction in the SCM can restrict neck movement and reduce flexibility and mobility. Imbalances in SCM length or strength can contribute to asymmetrical head positioning, forward head posture, and shoulder elevation. Effective management of SCM dysfunction involves a multifaceted approach, including manual therapy techniques such as massage, myofascial release, and trigger point therapy, as well as exercises to improve flexibility and reduce stiffness.
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SCM massage techniques using massage tools
The Sternocleidomastoid (SCM) muscle is a large, long muscle that runs from the base of the skull to the sternum and clavicle. It is responsible for several head and neck movements, including flexion, extension, rotation, and tilting, and is also involved in chewing and swallowing. SCM massage can help relieve headaches, migraines, and neck pain caused by SCM-related issues.
Before attempting self-massage, ensure you have adequately warmed up the tissue in the neck region. It is beneficial to possess a cloth or glove to grasp the SCM more effectively. Sit comfortably in front of a mirror, place your thumb at the midpoint of your neck, just above the collarbone, and rotate your head to the side to help the muscle pop out. Grasp the SCM gently between your thumb and fingers, and if you feel a pulse, gently push the muscle away from the midline of your neck.
To locate the SCM muscle, ask your client to support the weight of their head for a second or two, which will activate the SCM and allow you to locate the muscle visually. Once located, squeeze the inferior end of the muscle by placing it between your index finger and middle finger. Begin to strip superiorly along the length of the muscle, slowly moving towards its attachment site on the mastoid process, maintaining your squeeze pressure. As you strip superiorly along the muscle, slowly move your client's neck into contralateral side flexion, ipsilateral rotation, and slight extension. This motion will lengthen the SCM while the strip is being performed.
Once you have located the trigger point, apply an ischemic compression by gradually squeezing the trigger point between your thumb and index finger. Keep checking in with your client to ensure you are staying within their pain tolerance. Hold this technique for approximately 20 seconds to 1 minute, until your client tells you the pain has diminished, or until you feel the muscle fibres begin to relax. Once you feel this release, gradually release your pressure. Once you have released your pressure, apply a few effleurage strokes to flush out the area, and then follow up with a passive stretch to the muscle.
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Frequently asked questions
The Sternocleidomastoid (SCM) muscle is a long, bilateral muscle located on both sides of the neck. It is responsible for several head and neck movements, including flexion, extension, rotation, and tilting. It also helps with chewing and swallowing.
The SCM muscle is a great muscle for self-massage. Simply look to the opposite side of the SCM you want to massage, and then slowly pinch your SCM between your thumb, pointer, and middle fingers.
Massaging the SCM muscle can help reduce neck pain and headaches.
