Dominic Stone
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. It is a long, bilateral muscle located in the neck, running from the collarbone to the back of the ear. The SCM is vulnerable to injury due to its location and function, and pain in this muscle can be caused by poor posture, trauma, or stress. To release the SCM muscle, treatments such as stretching, physical therapy, osteopathic manipulation, and self-massage techniques can be used.
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What You'll Learn
SCM self-release exercises
The sternocleidomastoid (SCM) muscle is a long, bilateral muscle located in the neck. It is responsible for several head and neck movements, including flexion, extension, rotation, and tilting. It also plays a role in chewing and swallowing, and helps to stabilise the jaw. SCM self-release exercises can help to alleviate pain and improve neck mobility.
To perform SCM self-release exercises, start by locating the muscle belly of the SCM muscle. This can be done by rotating your head 45 degrees to the opposite direction. Once you have located the muscle, use your thumb and index finger to pinch the muscle belly with a 5/10 maximal intensity.
While holding onto this muscle, slowly rotate your head in 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. You may repeat this exercise at 1-2 other spots, but be sure to avoid targeting the same spot to prevent over-massaging and irritating the muscle. This exercise should be performed a maximum of once or twice a week and not on a daily basis.
It is important to note that self-massage of the SCM muscle can be risky, and it is recommended to consult a skilled massage therapist or seek professional advice for treatment. Additionally, staying well-hydrated is essential for maintaining muscle elasticity and function during self-release exercises.
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SCM muscle injuries
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. SCM injuries can lead to pain and stiffness. They can be caused by trauma, heavy lifting, accidents, or even during birth. The SCM muscle is also vulnerable to strain and injury due to its size and complexity.
SCM pain can be caused by muscle tension, tightness in another part of the body, or repeated activities such as those performed by violinists, painters, and carpenters. Chronic health conditions, such as asthma, and acute respiratory infections can also cause SCM pain. The symptoms of SCM injuries include sensitivity to touch or pressure in the neck, shoulders, or upper back, pain in the sinuses, forehead, or eyebrows, and sharp pain when turning or tilting the head. More serious injuries may result in swelling, redness, and bruising, as well as muscle spasms.
To treat SCM injuries and pain, there are several options:
- Stretching: Proactive and daily neck stretches can help prevent and manage SCM injuries.
- Physical therapy: This can help improve posture and advise on daily life activities to reduce SCM pain.
- Osteopathic manipulation: Techniques such as spinal manipulation and transcutaneous electrical nerve stimulation can improve range of motion and reduce muscle tension.
- Self-massage: Techniques like the SCM self-release exercise can be performed once or twice a week to reduce muscle tension.
- Stress management: SCM pain can be caused or worsened by stress and anxiety, so techniques like meditation, relaxation, yoga, and exercise can help.
- Speak with a doctor: Consult a healthcare professional to discuss treatment options and get advice on managing your symptoms.
It is important to note that you should avoid any activities or treatments that cause pain or make your symptoms worse.
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SCM muscle treatments
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. It is vulnerable to injury due to its location and function, and pain in this muscle can be referred, meaning that the source of the pain is the SCM muscle, but you feel it elsewhere. SCM syndrome can be caused by poor posture, and treatment options include:
Treatment Options:
- Physical Therapy: A physiotherapist can assess postural abnormalities and grade muscular strength to help restore movement without pain. They may also provide advice on daily life activities to improve posture.
- Stretching: Stretching can help to strengthen and lengthen the SCM muscle fibres.
- Osteopathic Manipulation: This can help to ease inflammation and pain.
- Self-Massage: A self-release exercise involves pinching the muscle belly of the SCM with the thumb and index finger at a 5/10 maximal intensity. While holding, slowly rotate your head in the same direction at a 4-5 second tempo. Return to the starting position at the same count to complete a repetition, and perform 4-5 repetitions. This should be done once or twice a week maximum.
- Hot and Cold Therapy: Applying hot or cold treatments can help to reduce inflammation and pain.
- Stress Management: Reducing stress and anxiety can help to minimise the tension in the SCM muscle.
- Surgery: In severe cases of structural damage, such as a major tear or tumour, surgery may be required if more conservative treatments have not been successful.
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SCM muscle functions
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. It is a bilateral muscle located in the neck, running from the collarbone to the back of the ear. The SCM is an important landmark in the neck, dividing it into an anterior and a posterior triangle. These triangles contain important nerves, blood vessels, lymph nodes and glands.
The SCM muscle has multiple functions beyond its principal function as a lateral neck flexor. It is involved in chewing and swallowing, helping to stabilise the jaw and prevent hyperextension of the head. It also plays a role in breathing, working with other neck muscles to lift the breastbone and collarbone when inhaling, creating space for the lungs to take in air.
The SCM muscle is activated when you turn your head to face left or right, tilt your head to either shoulder, or tilt your head backward or forward. It can also be injured in accidents, and its location and underlying anatomy make it vulnerable to injury. Injuries can occur from trauma, lifting heavy objects, and other causes.
The SCM muscle can be treated with physical therapy interventions, which involve assessing the patient's postural abnormalities and grading muscular strength on an objective scale. The goal is to restore movement without pain. Self-massage techniques can also be used to release the SCM muscle.
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SCM muscle location
The sternocleidomastoid (SCM) muscle is a two-headed neck muscle that binds the skull to the sternum and clavicle. It is a long, bilateral muscle that runs from the collarbone to the back of the ear. The SCM muscle is located on the base of the skull and attaches to the sternum, with its insertion on the lateral half of the superior nuchal line of the occipital bone.
The SCM muscle has two sites of origin and two sites of attachment. The sternal head originates from the manubrium of the sternum, while the clavicular head originates from the medial third of the clavicle. These two heads merge into a single muscle belly that inserts on the lateral surface of the mastoid process of the temporal bone and the lateral half of the superior nuchal line of the occipital bone.
The SCM muscle is easily recognisable and palpable, and can be located by rotating the head 45 degrees to the opposite direction. It is an important anatomical landmark within the neck region, dividing it into anterior and posterior triangles. The anterior triangle is delimited by the posterior border of the SCM, the inferior border of the mandible, and the medial line of the neck. The posterior triangle, on the other hand, is delimited by the SCM anteriorly, the clavicle inferiorly, and the trapezius muscle posteriorly.
The SCM muscle is involved in various head and neck movements, including flexion, extension, rotation, and tilting. It also plays a role in chewing and swallowing, and helps to stabilise the jaw and prevent hyperextension of the head.
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Frequently asked questions
The SCM muscle, or Sternocleidomastoid muscle, is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. It is a long, bilateral muscle located in the neck and is vulnerable to injury due to its location and anatomy.
Treatments include stretching, physical therapy, osteopathic manipulation, and surgery for severe cases. Self-massage techniques involve pinching the muscle belly and slowly rotating the head.
SCM muscle tension can cause pain, stiffness, and trigger points that refer pain to other areas such as the throat, eyes, and sinuses. It can also lead to postural changes, dizziness, and neck movement difficulties.
