The Sternocleidomastoid (SCM) muscle is a significant structure in the neck, responsible for a variety of head movements, including turning and tilting. When this muscle becomes tight or strained, it can contribute to discomfort and restricted movement. This article provides actionable steps for individuals seeking to self-release tension in the SCM muscle.
Identifying SCM Tension
The SCM is a paired muscle running diagonally from the base of the skull behind the ear down to the breastbone (sternum) and collarbone (clavicle). This muscle allows you to rotate your head to the opposite side and flex your neck forward or laterally. When both SCM muscles contract together, they help bend the neck forward.
Tightness in the SCM often results in referred pain, which can be perceived in areas distant from the neck itself. Common symptoms include tension headaches, especially those felt behind the eye or on the forehead. Individuals may also experience dizziness, ear pain, ringing in the ears (tinnitus), or restricted rotation of the neck. These symptoms arise when trigger points develop within the SCM muscle tissue.
Static and Active Stretching Techniques
Static stretching is an effective approach to gently lengthen the SCM muscle fibers. It involves holding a position to achieve sustained muscle elongation. A common SCM stretch begins by sitting or standing tall and slowly tilting the head to the side, bringing the ear toward the shoulder.
To isolate the SCM on the right side, tilt your head to the left, then gently rotate your chin upward and to the right. This combination of lateral flexion and rotation targets the muscle effectively. Hold the stretch for 10 to 30 seconds, breathing deeply, and only move to the point of a comfortable pull, never into sharp pain.
A variation involves securing the collarbone area to anchor the muscle’s origin. Place one hand across the chest, gently pressing down on the collarbone, then perform the side tilt and rotation away from that side. Repeat these stretches two to four times on each side, aiming for a total stretching time of 60 seconds per side.
Manual Release and Trigger Point Therapy
For deeper, more localized tension, manual release techniques focus direct pressure on specific areas. To locate the SCM, gently turn your head away from the side you want to work on; the muscle will become prominent like a rope extending from behind your ear.
A safe method for self-release involves using a pincer grip, gently squeezing the palpable muscle belly between the thumb and index finger. Apply sustained, gentle pressure to a tender spot or trigger point for about 30 seconds, or until the tension begins to diminish. Search for trigger points along the entire length of the muscle, from the mastoid process behind the ear down to the clavicle.
A safety precaution is to avoid pressing deeply toward the center of the neck, where the carotid artery is located. Pressure should be applied only to the muscle itself, not the structures beneath it. Another technique is to lightly pinch the muscle and then slowly rotate your head toward the side you are pinching, holding the contraction for a few seconds before relaxing. Only target a few spots during a single session to avoid irritating the tissue.
When to Consult a Specialist
While self-care techniques can alleviate minor tension, specific symptoms signal the need for professional medical evaluation. If self-stretching or massage causes any sudden, sharp, or severe pain, cease the activity immediately. Persistent symptoms that do not improve after several days of self-care, or symptoms that worsen, should be discussed with a professional.
Immediate medical attention is required if you experience symptoms that may indicate a more serious underlying condition. These concerning signs include:
- Sudden, severe dizziness or vertigo.
- Difficulty swallowing or breathing.
- Any loss of consciousness.
- Pain accompanied by fever.
- Neurological symptoms such as tingling, weakness, or numbness radiating into the shoulder, arm, or fingers.
A physical therapist can provide a precise diagnosis and tailored treatment plan, while a doctor or chiropractor can assess for joint restrictions or underlying health issues.