Muscle Minute Monday: Sternocleidomastoid
Today we’re looking at the Sternocleidomastoid or SCM! I picked this muscle at the request of Dr. Erica of Empowered Chiropractic + Massage. Issues with the Sternocleidomastoid or SCM is something that she see’s quite often with her patients and she thought it was an important one to cover, and I wholeheartedly agree!
The SCM is a superficial muscle that has 2 heads, the clavicular head originates from the medial 1/3 of the clavicle, basically the collar bone near the midline of the body. The second head originates from the anterior surface of the manubrium, or the very top front part of your sternum.
These two heads merge and insert onto the mastoid process and superior nuchal line of the occipital bone. This is the bony spot right behind your ears.
This muscle does a lot:
-Lateral Flexion of the neck or sending the ear down towards the same side shoulder
-Extension and flexion of the neck or looking up and down
-Rotation the head to the opposite side, so your right SCM moves your head to the left
-It also plays a role in vestibular balance and assists to elevate the ribcage during inhalation.
SCM pain is usually felt as referred pain in the face, above the eyes, you may have dizziness, headaches and neck stiffness. It can be caused by carrying children, poor posture like when gravity shifts in pregnancy or working in awkward work stations, or even sleeping on an uncomfortable pillow.
Click the video down below to see this muscle in 3D!
SCM stretch & self massage
Try these different techniques to and see if it makes a difference in your SCM. Scroll down to see a video of these stretches too!
SCM Grab - rotate the head to the side, bringing the ear to the chest. GENTLY hold the SCM right behind the ear. Rotate the head to the opposite side and look up 3-5 times. Repeat the first step, then place LIGHT pressure on the lower muscle attachments and then lengthen the muscle.
SCM Stretch - place both hands on top of the collar bone, tagging weight in the elbows. Send your gaze up and hold for a breath. Send your gaze to the left and breathe, then send the gaze to the right and breathe. Repeat as many times as you like.
SCM Stretch Modification - Place your fingers in between the upper ribs, extend the head back. Purse your lips towards the ceiling, and hold. Return to neutral working down your rib cage.
SCM Self Massage - turn your head to the side, and with soft fingertips LIGHTLY press into the SCM, creating small circles working up and down the muscle. Repeat on the other side.
SCM/Pec Stretch + massage - LIGHTLY press into your pec (chest, right under the collar bone). Lengthen the arm back and extend the head to the opposite side. Hold and breathe. Repeat on the other side.
One thing we want you to remember is that though we are only talking about 1 muscle, many different muscles can affect the SCM and the SCM can affect many different parts of the body. So the next time you’re with your bodyworker, ask them questions about what you should be working on to help maintain mobility and what might be causing your pain.