The sternocleidomastoid (SCM) muscle is the thick, rope-like structure visible on the side of the neck. Chronic tightness in the SCM is a significant source of discomfort, often contributing to tension headaches and generalized neck pain. Understanding how to properly relax this muscle is the first step toward achieving lasting relief. The following techniques provide actionable steps to alleviate SCM tension.
Understanding the Sternocleidomastoid Muscle
The SCM is a paired muscle, with one on each side of the neck, playing a major role in head and neck movement. Its name is derived from its points of attachment: the sternum (sterno), the clavicle (cleido), and the mastoid process (mastoid), the bony prominence behind the ear. This anatomical arrangement allows the SCM to perform different actions depending on whether one or both sides contract.
When one SCM contracts alone, it rotates the head to the opposite side and tilts the head toward the shoulder on the same side. If both muscles contract simultaneously, they flex the neck, bringing the chin down toward the chest. Dysfunction in the SCM can easily lead to referred pain in the head, face, or jaw due to its constant involvement in posture and movement.
Targeted Stretching Techniques
Effective relief begins with slow, deliberate stretching to lengthen tight muscle fibers. Perform all stretching while sitting or standing tall, ensuring the shoulders are relaxed and pulled slightly back. Never bounce or force a stretch, and stop immediately if you feel any sharp pain.
A fundamental stretch for the SCM is the simple neck tilt (lateral flexion). To stretch the left SCM, gently tilt your right ear toward your right shoulder until you feel a comfortable pull along the left side of your neck. You may deepen this stretch by lightly placing your right hand on your head and using minimal pressure to guide the head further. Hold this sustained, passive stretch for 20 to 30 seconds, breathing slowly and evenly.
Another effective technique targets the rotational function. To stretch the right SCM, first turn your head to the left, as if looking over your shoulder. From this rotated position, gently tilt your chin upward and slightly back until the stretch engages the front of the right side of your neck. Hold the position for 20 to 30 seconds before slowly returning to a neutral position, then repeat on the opposite side.
Self-Massage and Trigger Point Release
Applying direct pressure to tight areas, known as trigger points, helps release localized knots and improve blood flow. Before beginning manual release, applying a warm compress to the neck for five to ten minutes can increase muscle pliability. Locate the SCM by turning your head to the side; the muscle should become prominent and easy to grasp.
Use a gentle pincer grip with your thumb and index finger to carefully grasp the belly of the muscle. Avoid pressing inward toward the center of the throat, as major blood vessels like the carotid artery are located nearby. Isolate the muscle and pull it slightly outward, away from the throat, before applying pressure.
Slowly work your way along the length of the muscle, from the base of the skull down to the collarbone. When you find a tender spot (a trigger point), hold a steady, moderate pressure for 10 to 15 seconds. The pressure should be firm enough to feel a release, but not so intense that you clench your jaw or hold your breath.
You can also use your fingertips to glide along the muscle pathway with slow, continuous strokes (effleurage). Focus on the attachments near the mastoid process and the junction where the muscle splits at the collarbone, as these areas commonly harbor tension. Consistent manual work helps deactivate painful trigger points and restore the muscle’s resting length.
Identifying Common Causes of SCM Tension
Addressing the underlying causes of SCM tightness is necessary for long-term relief and prevention. One prevalent modern contributor is forward head posture, commonly referred to as “Text Neck,” where the head juts forward beyond the shoulders. This posture forces the SCM to work excessively to hold the head upright, leading to chronic strain and muscle shortening.
Poor sleeping habits also perpetuate tension, especially sleeping on the stomach or using a pillow that forces the neck into an awkward, sustained position. The habitual cradling of a phone between the shoulder and ear is another unilateral activity that places significant strain on the muscle. Recognizing and modifying these daily habits is a powerful preventative measure.
Chronic psychological stress and anxiety often manifest as physical tension, causing people to unconsciously clench their jaw or elevate their shoulders. This constant muscular bracing contributes directly to SCM tightness and the formation of trigger points. Implementing stress management techniques and ensuring an ergonomically sound workstation are practical steps to reduce the daily load placed on this neck muscle.