The sternocleidomastoid (SCM) muscle is a common source of discomfort and neck tension. Often strained by modern habits, this prominent muscle frequently contributes to tension headaches and referred pain in the face and jaw. Effective self-release techniques can address this tightness. However, because the SCM lies in close proximity to sensitive structures, including major blood vessels and nerves, all self-care must be performed with gentle, precise care and caution.
Understanding the Sternocleidomastoid Muscle
The SCM is a paired muscle that runs diagonally along the front and side of the neck, easily visible when the head is turned. Its name reveals its two points of origin on the chest: the sternal head, which attaches to the breastbone, and the clavicular head, which attaches to the collarbone. Both heads then merge and insert into the mastoid process, the bony bump located just behind the ear.
The primary function of the SCM is to move the head, allowing for rotation to the opposite side and lateral flexion, or tilting, to the same side. When both SCM muscles contract together, they help flex the neck, bringing the chin toward the chest. Tightness in this muscle often results in a limited range of motion, making it difficult to fully turn the head to one side.
A key indicator of SCM tension is referred pain. Trigger points in the SCM can mimic other conditions, causing pain over the eye, in the forehead, deep within the ear, or around the jaw joint. The sternal division of the muscle, for example, is known to refer pain to the top and back of the head, sometimes causing visual disturbances.
Self-Massage and Trigger Point Techniques
Direct techniques are effective for releasing tightness and knots within the SCM muscle. To locate the muscle, gently turn the head about 45 degrees away from the side you intend to work on, causing the muscle to protrude slightly. Once located, the muscle can be carefully grasped between the thumb and two fingers.
Pinch and roll the muscle tissue between the digits, working slowly from the insertion point behind the ear down toward the collarbone. Focus on finding trigger points, which may feel like small, dense nodules. Apply sustained pressure to these points, aiming for a discomfort level that is noticeable but never sharp or excruciating, ideally no higher than a 7 on a 10-point pain scale.
Work only on the muscle tissue itself, avoiding deep pressure directly on the front or center of the neck. If a pulse is felt while grasping the area, immediately release the fingers and reposition away from the midline, as this indicates proximity to the carotid artery. Hold sustained pressure on a trigger point for a short, gentle session, typically 30 to 60 seconds per point. Short, frequent sessions are more beneficial than long, intense ones, and self-massage should be limited to once or twice a week to avoid over-irritation.
Targeted Stretching and Positional Release
Stretching focuses on lengthening the muscle fibers, complementing direct pressure techniques. The most common approach is the rotation stretch, which targets the SCM fibers by combining two movements. To stretch the left SCM, rotate the head toward the right shoulder. From this position, tilt the chin slightly upward and backward until a gentle stretch is felt along the front and side of the left neck.
The side bend stretch is another method for lengthening the muscle, particularly the fibers closer to the clavicle. To stretch the left side, slowly tilt the head to the right, aiming to bring the right ear toward the right shoulder. The chin should remain neutral, avoiding any forward or backward tilt, and the shoulders should be kept relaxed and drawn down. Gentle pressure can be applied with the opposite hand to deepen the stretch, but take care to avoid straining the neck structures.
Positional release involves moving into the stretch until the first point of resistance is felt, well before the point of pain. Use slow, controlled movements and avoid sudden or bouncing motions, as these can cause microtrauma to the muscle fibers. Hold stretches for 20 to 30 seconds to allow the connective tissue components to lengthen effectively. Repeating the stretch two to four times on each side, once or twice daily, helps restore the muscle’s resting length and improve overall neck mobility.
Prevention and Habit Modification
Long-term management of SCM tension requires modifying daily habits that contribute to chronic strain. Postural awareness is a primary factor, especially concerning “forward head posture,” often seen during prolonged use of computers or smartphones. Positioning screens and devices at eye level helps ensure the ears are stacked directly over the shoulders, minimizing the load the SCM must bear to hold the head upright.
Optimizing the sleep setup is important for maintaining a neutral neck position throughout the night. Use supportive pillows that keep the head aligned with the spine, avoiding those that are too high or too low, which can force the SCM into a shortened or over-lengthened state. Sleeping on the back or side is preferable to sleeping on the stomach with the head turned, a position that places sustained strain on the neck muscles.
The SCM’s role as an accessory muscle of respiration is a significant factor, as it assists with breathing during exertion. Chronic shallow chest breathing can cause the SCM to become habitually overworked, leading to persistent tension and trigger point development. Focusing on diaphragmatic breathing, which uses the abdomen and minimizes neck movement, helps reduce the muscle’s workload.