Logan Steele
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend, turn and tilt your head. SCM pain can be caused by muscle tension, stress, anxiety, poor posture, or acute respiratory infections. To rehabilitate the SCM muscle, you can try hot and cold therapies, gentle stretching, physical therapy, osteopathic manipulation, and strengthening exercises.
Rehabilitation of SCM Muscle
| Characteristics | Values |
|---|---|
| Location | Base of the skull on both sides of the neck |
| Function | Allows movement of the head and neck |
| Pain Causes | Muscle tension, stress, anxiety, poor posture, whiplash injuries, cervical spine disorders, TMJ disorder, repeated activities, chronic health conditions, acute respiratory infections |
| Pain Relief | Ice, heat, over-the-counter medications, muscle relaxants, physical therapy, massage therapy, chiropractic treatments, acupuncture, stretching, strengthening exercises, rest |
| Stretching Techniques | Rotating and tilting the head, neck retraction, yoga poses, hanging the head back |
| Preventative Measures | Managing stress, maintaining good posture, regular exercise, choosing a suitable pillow, sleeping on the back |
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What You'll Learn
Stretching and strengthening exercises
- 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. Repeat this exercise by exhaling and turning 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 right 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. Repeat on the left side.
- To stretch your left SCM muscle, rotate your head to the right and gently tilt your head back to engage and stretch your SCM muscle fibres. Hold this position for about 30 seconds, then gently rotate your head back to the centre. Repeat on the right side.
- Place two tennis balls in a tied-off sock and lie with the balls pressing against the base of your skull for five to ten minutes to relax the neck muscles.
- Gradually incorporate light resistance exercises to rebuild strength once the pain subsides.
- Consider manual osteopathy, a gentle hands-on therapy that focuses on aligning the body's structures for improved mobility.
- Practice stress-relieving techniques such as meditation, relaxation, yoga, light bodyweight exercises, and breathing techniques.
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Therapeutic massage
To begin the massage, ask your client to lie down on the table, fully relaxed, with their head in a neutral position. Stand or sit at the head of the table and locate the trigger point by palpating the muscle to feel for a taut band or a twitch response in the muscle belly. Once you've located the trigger point, apply ischemic compression by gradually squeezing it between your thumb and index finger. Keep in constant communication with your client to ensure you're staying within their pain tolerance.
After applying compression, release your pressure gradually. Follow this with a few effleurage strokes to flush out the area and then stretch the muscle passively. This will help lengthen the SCM, reducing pain from trigger points and improving the muscle's flexibility, strength, and overall functionality.
Additionally, you can suggest some simple stretches or yoga poses for your client to do at home. For example, they can sit or stand facing forward, exhale, and slowly turn their head to one side, keeping their shoulders relaxed. They can then inhale and return to the center. This stretch can be repeated for the other side. It is important to ensure that any stretches are performed gently and within the client's pain tolerance.
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Managing stress
SCM syndrome can be caused by stress and anxiety, and stress-relieving techniques can help resolve the problem. Here are some ways to manage stress and rehabilitate the SCM muscle:
Exercise and Sleep
Regular exercise and adequate sleep are important for managing stress. Aim for at least 15 minutes of simple stretches or yoga poses daily. Yoga, in particular, can be beneficial for both stress relief and stretching the SCM muscle.
Meditation and Relaxation
Meditation and relaxation techniques are effective tools for stress management. These practices can help reduce muscle tension and promote overall relaxation.
Breathing Techniques
Focusing on your breath and incorporating deep breathing exercises into your routine can help manage stress and anxiety. Additionally, proper breathing techniques can aid in lifting the breastbone and collarbone during inhalation, supporting the SCM muscle's function.
Posture
Maintaining good posture is crucial for SCM rehabilitation. Ensure that your digital devices, such as cell phones and computers, are positioned so you don't crane your neck to use them. Avoid straining your neck while reading, and be mindful of your posture during sleep. Sleep on your back with a pillow supporting your neck, and try to avoid sleeping on your stomach.
Self-Care Practices
Consider incorporating self-massage or alternative therapies, such as chiropractic acupuncture, to relieve muscle tension and stress. Hot and cold therapies, such as applying ice packs or heating pads to the affected area, can also help relax muscles and reduce pain.
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Maintaining good posture
When Sitting
- Sit with your feet flat on the floor, keeping your knees at a right angle and slightly higher than your hips.
- Tuck your chin and move your head back, ensuring your head remains above your shoulders.
- Pull your shoulders down and back, relaxing them and keeping them away from your ears.
- Support your mid-back with a small, rolled-up towel or lumbar cushion to maintain the natural curve of your spine.
- Avoid slouching or slumping over, as this can strain your spine and internal organs, making breathing and digestion more difficult.
When Standing
- Stand with your feet hip-width apart and your knees slightly bent, keeping them over your ankles.
- Hold your pelvis in a neutral alignment, keeping your belly tucked in.
- Keep your shoulders back, down, and relaxed, with your chest lifted and head straight.
- Imagine a string pulling your head upwards to lengthen your spine.
- Avoid locking your knees and ensure your thighs and hips are supported and parallel to the floor.
When Lying Down
- If you're a side sleeper, place a pillow between your knees and a thinner pillow under your head, keeping it level with your spine.
- If you sleep on your back, use a small pillow under your neck and place a pillow under your knees.
- Avoid sleeping on your stomach, as this can strain your back and neck.
General Tips
- Be mindful of your posture during everyday activities, such as watching TV, washing dishes, or walking.
- Engage in regular physical activity, including yoga, tai chi, or exercises that focus on body awareness and core strengthening.
- Maintain a healthy weight, as extra weight can weaken abdominal muscles and cause problems for your pelvis and spine.
- Strengthen your core, shoulders, upper back, hips, and legs through targeted exercises.
- Take breaks and stretch your neck when looking down at your phone or working at a computer for extended periods.
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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 pain can have several causes, often related to muscle tension. SCM pain can be treated at home with hot and cold therapy, which can help relieve swelling, relax muscles, and reduce pain.
Hot therapy, also known as thermal therapy, can be applied using a hot pack, hot water bottle, steamed towel, large heating pad, heat wraps, saunas, or a hot bath. It helps improve blood flow to the affected area, keeping the tissue warm and increasing blood flow speed and metabolism. It can also speed up the clearance of inflammatory factors, thus reducing pain. It is best used for muscle pain or stiffness.
Cold therapy, also known as cryotherapy, can be applied using an ice pack or ice bath. It helps reduce inflammation and swelling and can reduce nerve activity, which can also relieve pain. It is most helpful when used for acute injuries and pain. It should be used for short periods of time, several times a day, with each application lasting no more than 20 minutes to prevent nerve, tissue, and skin damage.
A combination of hot and cold therapy can also be used. If you alternate between the two, it is recommended to end with cold therapy.
In addition to hot and cold therapy, other treatments for SCM pain include stretching, physical therapy, and osteopathic manipulation.
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Frequently asked questions
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. It is the largest muscle in the front of your neck and is crucial for head and neck movement.
SCM pain can be caused by several factors such as stress, anxiety, poor posture, whiplash injuries, and other medical conditions. To rehabilitate the SCM muscle, you can try the following:
- Apply ice or heat to the affected area.
- Take over-the-counter medications, such as ibuprofen or naproxen, or prescription muscle relaxants.
- Try physical therapy or massage therapy to strengthen and stretch the affected neck muscles.
- Use hot and cold therapies to treat pain and reduce swelling.
- Do simple stretches or yoga poses to release tension in the SCM muscle.
- Strengthen the SCM muscle with light resistance exercises.
Here are some stretches that can help:
- 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. Repeat 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. Return to the starting position.
- Face forward and rotate your head to the right, then gently tilt your head back to stretch the left SCM muscle. Hold for 20-30 seconds, then gently rotate your head back to the centre. Repeat on the opposite side. Try to repeat each side 2-3 times, 1-2 times per day.
