The sternocleidomastoid (SCM) is a pair of muscles running along the sides of the neck. Strengthening this muscle group provides a foundation for improved neck stability and mobility. Targeted exercises, primarily using manual resistance and isometric contraction, are the most effective way to build strength in the SCM. This approach allows an individual to control the intensity and focus precisely on the muscles responsible for moving and stabilizing the head.
Location and Role of the Sternocleidomastoid
The sternocleidomastoid muscles are located on the anterior and lateral aspects of the neck. The name itself describes its points of attachment: the sternum (sterno-), the clavicle (cleido-), and the mastoid process of the temporal bone (-mastoid) located just behind the ear. It originates with two separate heads from the sternum and clavicle before converging to insert on the mastoid process and the occipital bone.
The functions of the SCM are complex, involving multiple movements of the head and neck. When both SCM muscles contract together, their primary action is to flex the neck, bringing the chin toward the chest. A unilateral contraction causes the head to rotate to the opposite side while simultaneously flexing the neck laterally toward the same side. Beyond movement, the SCM also assists in breathing by elevating the sternum and clavicle, which helps expand the chest cavity.
Targeted Strengthening Exercises
Strengthening the SCM is achieved through isometric exercises, often using manual resistance. These exercises specifically target the muscle’s primary movements of flexion and rotation. Always ensure that the shoulders remain relaxed and do not shrug upward during the exercises to isolate the neck muscles.
Manual Resistance Neck Flexion
The Manual Resistance Neck Flexion targets the SCM’s role in bending the head forward. Begin in a seated or standing position with the back straight and place the palm of one hand on the forehead. Gently press the head forward while simultaneously using the neck muscles to resist the movement, maintaining a neutral head position without actually moving the head. Hold this static contraction for 5 to 10 seconds, then slowly release the pressure and relax the muscles.
Manual Resistance Rotation
This method strengthens the SCM’s rotational function. Place the palm of your hand against the side of the head, just above the ear, and attempt to turn the head toward that hand. The hand provides resistance, preventing the head from moving, which creates an isometric contraction in the opposite SCM muscle. Hold the resistance for 5 to 10 seconds, ensuring the neck stays upright and the movement is resisted entirely by the muscle.
Chin Tuck
The Chin Tuck engages the SCM subtly while stabilizing the cervical spine. Sit upright and gently draw the chin straight back, as if making a double chin. Imagine pressing the back of the head slightly up against a wall. This movement helps stabilize the cervical spine and engages the neck flexors. Hold the tucked position for 3 to 5 seconds before returning to the starting position.
Ensuring Proper Form and Preventing Strain
Achieving the full benefit of SCM strengthening exercises depends on maintaining precise control and form to avoid injury. The most common error is the use of momentum or a sudden, jerking motion, which can strain muscle fibers or ligaments. All movements, especially the application and release of resistance, should be performed slowly and deliberately, focusing on the muscle contraction itself rather than the speed of the exercise.
Another frequent mistake is allowing the shoulders to elevate toward the ears, recruiting the upper trapezius muscles instead of isolating the SCM. The shoulders must remain relaxed and depressed throughout the exercise to ensure the SCM is the primary muscle being worked. Maintaining steady, normal breathing is necessary during the isometric contraction for optimal muscle function and to prevent unnecessary tension.
Gentle stretching should be incorporated to maintain flexibility alongside strength development. A controlled SCM stretch involves slowly rotating the head away from the side being stretched and then gently tilting the head back slightly. This movement elongates the SCM fibers and can help mitigate tightness. If any sharp pain is felt during either the strengthening or stretching, the exercise should be immediately stopped or the resistance significantly reduced.
Consistency and Progression in Your Routine
Effective strengthening of the sternocleidomastoid requires consistency and adequate rest for muscle recovery. A typical recommendation is to perform these targeted isometric exercises two to three times per week, allowing for a rest day in between sessions. This frequency provides the muscle fibers with the necessary time to repair and adapt.
Progression of the routine should be gradual and cautious. Initially, an individual might start with three sets of 5-second holds for each exercise and direction. To increase difficulty, the hold time can be extended incrementally, moving up to 10 or 15 seconds per repetition.
Further progression involves increasing the resistance applied with the hand, ensuring it is a controlled, static force rather than an aggressive push. It is important to listen closely to the body; if a particular level of resistance causes discomfort or strain, the intensity should be reduced immediately. Consistency over a period of several weeks is necessary rather than attempting to rush the process with excessive force or volume.