The sternocleidomastoid (SCM) muscle is a large, paired muscle in the front of the neck that often becomes a source of discomfort when overworked. Tension in this muscle is frequently implicated in the development of cervicogenic headaches that can radiate to the forehead, temples, or behind the eyes. When tight, the SCM can also contribute to neck stiffness, limited head rotation, and even symptoms resembling temporomandibular joint (TMJ) dysfunction or ear pain. Learning how to safely and effectively perform a self-massage on the SCM can provide practical relief for these common issues.
Identifying the Sternocleidomastoid Muscle
The SCM muscle is named for its attachment points, extending from the mastoid process behind the ear down to the sternum (breastbone) and the clavicle (collarbone). To locate the muscle, sit upright and turn your head slowly to the opposite side. This action causes the SCM to stand out as a thick, rope-like structure running diagonally across the side of your neck.
Once the muscle is prominent, gently grasp the middle portion of the muscle belly between your thumb and two fingers. The SCM is superficial, making it relatively easy to pinch and lift slightly. Focus on the soft, fleshy part of the muscle, avoiding the bony attachments at the top and bottom.
Essential Safety Guidelines for Neck Massage
The anterior neck is a sensitive area containing several important neurovascular structures, making safety the primary consideration for self-massage. Avoid applying direct, deep pressure to the carotid artery, which runs beneath and slightly medial to the SCM. If you feel a pulse during palpation, immediately release your grasp and adjust your position to pinch the muscle belly away from the midline of the throat.
The pressure used should be light to moderate, not exceeding a 5 to 7 out of 10 on a pain intensity scale. SCM trigger points can refer pain to the head, face, or ears. Stop the massage immediately if you experience dizziness, lightheadedness, nausea, or visual disturbances, as these can be signs of stimulating the carotid sinus. Avoid this technique altogether if you have a recent neck injury, active infection, or severe, unexplained dizziness.
Step-by-Step Self-Massage Technique
Begin by sitting in a relaxed position with your shoulders dropped, turning your head slightly away from the side you intend to massage to isolate the SCM. Using the thumb and index finger of the opposite hand, gently pinch a small section of the muscle belly that feels tender or taught. Maintain a gentle but firm hold without causing excessive pain or pressing deeply into the neck.
Once you have secured a spot, you can apply sustained pressure, known as ischemic compression, for approximately 15 to 30 seconds. Alternatively, use short, slow strokes, moving your fingers along the length of the muscle fibers while maintaining a gentle pinch. The goal is to feel the muscle soften slightly under your fingers before releasing the pressure.
Continue to work your way down the SCM, moving your grasp by about a finger’s width each time to address the entire length of the muscle. Pay attention to the upper belly near the mastoid process and the lower attachments near the clavicle and sternum, as these areas commonly harbor tension. After releasing the muscle, perform a gentle passive stretch by tilting your head away from the massaged side and rotating your chin slightly upward.
Integrating SCM Release into Daily Routine
Tension in the SCM is often linked to sustained postures like forward head posture, commonly referred to as “tech neck.” The muscle works to stabilize the head, and poor ergonomics can lead to chronic fatigue and the formation of trigger points. Addressing the underlying cause is important for lasting relief.
While the massage technique offers immediate relief, perform the deep trigger point release only one to two times a week to prevent irritating the tissue. Daily focus should be on momentary posture checks and subtle stretches. Simple actions like stacking your ears directly over your shoulders while sitting can minimize the strain placed on the SCM.