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The sternocleidomastoid (SCM) muscle is a major component of the neck, allowing for head rotation and flexion. Training this muscle can improve posture, relieve tension, and prevent injury. Exercises targeting the SCM include head tilts, neck extensions, and neck bridges, often requiring only light weights and simple equipment. These exercises are generally safe to perform daily, with recommended frequencies ranging from once or twice a week to regularly.
Training the Sternocleidomastoid Muscle
| Characteristics | Values |
|---|---|
| Frequency | Once or twice a week |
| Number of exercises | 2 |
| Number of repetitions | 5 |
| Number of sets | 3 |
| Weight | Light to moderate |
| Exercise type | Flexion and extension |
| Muscle movement | Unilateral lateral flexion and lateral rotation |
| Muscle function | Controls head movement |
| Muscle benefits | Improved breathing, improved squats and deadlifts, injury prevention |
| Muscle relief | Tension, tightness, stiffness, pain |
| Muscle stretch | 30 seconds |
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Neck bridges
To perform a neck bridge, sit upright on a stability ball and walk your feet out until the back of your head is resting on the ball. Squeeze your glutes and keep your body in a straight line from head to knee. With your chin tucked towards your chest, slowly roll your head back until the back of your head is on the ball and your neck is in extension. Return to the starting position and repeat.
Beginners should perform this movement against a wall or column first, so the neck structures can adapt. This exercise can be made more challenging by placing weight behind the hips.
It is recommended to perform neck workouts once or twice a week, with one flexion and one extension exercise per workout to maintain balance. Do three sets of five repetitions of each exercise using light to moderate weight. Avoid heavy weights to prevent injury.
In addition to neck bridges, other exercises to train the sternocleidomastoid muscle include head tilts and using a weight plate. For the latter, grasp a weight plate with an overhand grip and lie back on a bench with the weight plate over your forehead. Flex your neck to move the weight plate up and forward, similar to tucking your chin. Extend your neck to move the weight plate down and back until you feel a stretch in your sternocleidomastoid muscles.
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Head tilts
To perform head tilts, you can 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 this position for a few breaths, feeling the stretch on the side of your neck down to the collarbone. On an inhale, return to the starting position. Repeat this process on the opposite side, completing 10 tilts on each side.
You can also try a variation of the head tilt exercise while sitting in a chair. Using your left hand, grab onto the side of the chair, keeping your shoulder completely relaxed. Lean your body fully towards the right side. Tuck your chin in and downward, then tilt your head towards the right side. Place your right hand on the left side of your head and apply downward pressure. You can feel the stretch on the left sternocleidomastoid. Hold this stretch for 30 seconds, then repeat on the opposite side.
In addition to head tilts, you can also train the SCM muscle by performing neck flexion and extension exercises with a weight plate and a weight bench. However, it is important to use light to moderate weights and not go too heavy when exercising your neck muscles to avoid injury.
By incorporating head tilts and other targeted exercises into your routine once or twice a week, you can effectively train and strengthen your sternocleidomastoid muscle.
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Weighted neck extensions
To perform a weighted neck extension, you will need a weight plate and a weight bench. Stand at the opposite end of the bench, facing the end of the bench where the weight plate is. Straddle the bench and use your arms to carefully lower yourself into a prone position, facing downwards. Adjust your body so that your head, shoulders, and upper chest are over the edge of the bench. You should have enough room for a full range of motion when bending and extending your neck. Plant your feet on the floor in a wide stance to stabilise your torso during the exercise.
Grasp the weight plate with an overhand grip, and lift it up. Carefully flip the plate over and rest it on the back of your head. Use both hands to support the plate on either side, but do not use your arms to lift it. Keep your elbows tucked in, moving in unison with your head and neck.
Inhale at the bottom of the rep and exhale at the top, holding the isometric contraction for one or two seconds. Look about 12 inches in front of you at the top of the rep, but do not overextend your neck by looking straight ahead. At the bottom of the rep, stay relaxed and avoid actively flexing your neck into your chest.
As you reach the top of the rep, retract your neck by tucking your chin straight back into your face. This will help strengthen the deep neck flexors while training the target muscle of the splenius and the other lower neck extensors.
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Seated neck stretches
The sternocleidomastoid (SCM) muscle is a powerful neck muscle that allows you to bend your neck and turn or tilt your head. It is one of the largest and most superficial cervical muscles in the front of your neck. It is also often the tightest muscle in the neck, which can lead to neck stiffness, reduced range of motion, headaches, and postural dysfunctions.
Seated SCM Stretch
Sit in a chair with your feet flat on the ground. Grasp the edge of the chair with one hand and gently tilt your head towards the opposite side. You can use your other hand to gently pull your head further into the stretch. Hold for 15-30 seconds and repeat on the other side.
Neck Elongation
Sit with proper posture. Place your hands on the top of your head, interlocking your fingers. Gently press down on your head, elongating your neck and feeling a stretch along the entire length of the SCM muscle. Hold for 15-30 seconds and release.
Head Tilts
Sit facing forward. Exhale as you slowly tilt your right ear down towards 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 the collarbone. On an inhale, return to the starting position. Repeat 10 times on each side.
Using a Table
Sit in front of a table. Keep your chin down and in during the stretch. Place your right fist on the right side of your chin and your right elbow on the table. Rest the weight of your head onto your fist. Now, tilt your head to the right. You can give pressure on the chin to increase the stretch. Hold this stretch for 30 seconds. Perform on the opposite side.
It is recommended to do a neck workout once or twice a week, with one flexion and one extension exercise per workout to maintain balance. Do three sets of five repetitions of each exercise using light to moderate weight.
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Neck rolls
To begin a neck roll, start with your head straight and your gaze forward. Notice any tension in your muscles, particularly the trapezius, which sits on top of your shoulders. If you are experiencing any neck pain or discomfort, you can modify the exercise by adopting a "semicircular" approach, where you only move your head halfway through each direction.
When you are ready, gently tip your head to the left. Pay close attention to how your neck feels during this movement. If it is causing any pain or discomfort, stop the exercise. If it feels okay, continue by tipping your head to the right. Throughout the exercise, maintain slow and fluid movements, avoiding any jerky or rigid motions. Focus on your breathing, and if you notice any changes in your breath, try to identify if it is related to pain.
In addition to neck rolls, you can strengthen and protect your neck by maintaining good posture. Many people experience neck strain due to misalignment, often caused by spending a lot of time in front of a computer or driving. Sleeping position can also impact neck pain, and it is often recommended to use a thin pillow when sleeping on your back.
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Frequently asked questions
The sternocleidomastoid (SCM) muscle is a major component of the neck, connecting the collarbone and shoulder to the back of the head. It plays an important role in controlling head movements and is located at the front-sides of the neck.
There are several exercises to train the SCM muscle, including:
- Neck extension exercises: Sit up tall with relaxed shoulders and gently tilt your chin upward, bringing it slowly down towards your chest.
- Seated neck stretch: Sitting up straight, take your right hand over the top of your head and reach down and across to the left side of your face with your fingertips.
- Head tilts: Sit or stand facing forward, exhale and slowly tilt your right ear down towards your shoulder. Use your right hand to apply gentle pressure to deepen the stretch.
- Prone weighted neck extension: Lie prone on a weight bench with your head off the end, using a folded towel and weight plate.
It is recommended to perform a neck workout once or twice a week, with one flexion and one extension exercise per workout to maintain balance.
Training the SCM muscle can help improve posture, relieve tension, reduce stiffness, and prevent injuries, especially for collision athletes. It also assists in breathing, which becomes more important during high-intensity exercises.
