The sternocleidomastoid muscle (SCM) is a critical yet often overlooked muscle located in the front and side of the neck. It plays a vital role in head and neck movement, connecting the mastoid process behind the ear to the sternum (breastbone) and clavicle (collarbone). This muscle can sometimes become tense or problematic, leading to issues like headaches, TMJ discomfort, or even eye pain.
In this guide, we’ll explore how to perform a mini treatment for sternocleidomastoid muscle tension, step by step. However, always consult your healthcare provider before attempting any self-treatment, as this is not a substitute for professional medical advice.
Understanding the Sternocleidomastoid Muscle
The SCM is a paired muscle running down each side of the neck. It helps rotate the head, tilt it to the side, and even assist in forward flexion. Here’s a breakdown of its key anatomical points:
- Origin and Insertion: The muscle attaches behind the ear at the mastoid bone and extends down to the sternum and clavicle.
- Function: It assists in head rotation, neck flexion, and side bending. It also plays a role in breathing by helping lift the ribcage.
- Common Issues: Tension in the SCM can cause localized neck pain, headaches, TMJ issues, and even referred pain in the eyes or ears.
Understanding these basics will help you locate and address this muscle effectively.
Preparing for SCM Treatment
Before starting any treatment:
- Check with a Doctor: Ensure that treating this muscle is appropriate for your condition, especially if you have chronic pain or underlying health issues.
- Set the Environment: Find a quiet, comfortable place to sit or stand where you can focus on the treatment.
- Gather Supplies: You may need a small amount of lotion or massage oil for the treatment.
Locating the SCM
The first step is finding the muscle. Here’s how:
- Turn Your Head: Rotate your head to one side. The SCM on the opposite side will become more prominent.
- Feel for the Muscle: Use your thumb and index finger to gently pinch the area between the mastoid process (behind the ear) and the clavicle. The SCM feels like a firm, cord-like structure.
Mini Treatment for SCM Tension
1. Gentle Palpation and Pressure
Once you’ve located the SCM:
- Gently Pinch: Use your thumb and index finger to lightly hold the muscle.
- Check for Pulsing: If you feel a pulse, move your fingers slightly. Avoid pressing on arteries or sensitive nerves.
- Find Tender Spots: Slowly move your fingers along the muscle to identify areas of tension or tenderness.
When you find a tender spot:
- Apply Gentle Pressure: Hold the pressure for 30 seconds to a minute.
- Release Gradually: Slowly reduce the pressure and reassess the area.
2. Massage with Lotion
For a more soothing approach:
- Apply Lotion: Rub a small amount of lotion or massage oil onto your fingers.
- Use Light Strokes: With the pads of your fingers, gently massage the SCM using upward or downward strokes.
- Avoid Overpressure: The neck is a sensitive area with many nerves, so proceed cautiously.
This method can help improve blood flow and reduce tension in the muscle.
3. Monitor Your Response
As you work on your SCM:
- Assess Sensations: If you feel tingling, numbness, or increased discomfort, stop immediately.
- Notice Changes: Pay attention to whether your symptoms—like headaches, TMJ pain, or eye discomfort—improve after treatment.
If you notice relief, it may indicate that SCM tension was contributing to your discomfort.
When to Seek Professional Help
While self-treatment can be beneficial, some cases require expert care. Consult a physical therapist or healthcare provider if:
- Your symptoms persist or worsen.
- You’re unsure about the safety of self-treatment.
- You experience severe pain or other concerning symptoms.
Professionals have the training and tools to provide targeted treatments and diagnose underlying issues.
Maintaining SCM Health
To prevent future SCM tension, consider these tips:
- Practice Good Posture: Keep your head aligned with your spine, avoiding prolonged forward head positions.
- Take Breaks: If you work at a desk, stretch and move periodically.
- Stretch the SCM: Gently tilt your head to one side and rotate it to stretch the opposite SCM.
- Manage Stress: Tension often accumulates in the neck during periods of stress. Practice relaxation techniques like deep breathing or meditation.
By following these steps, you can manage and alleviate tension in the sternocleidomastoid muscle, promoting better neck health and overall comfort. Always approach self-treatment with care and seek professional advice when needed.
Also Read: Can Muscle Imbalances Lead to Chronic Headaches?
About:
I’m Hina Sheth. I have been treating complex orthopedics, sports and pelvic floor physical problems for over 25 years with amazing results. Now I want to bring my knowledge to the global community so I can spread my knowledge to you.
Our bodies are complex systems of 600 muscles and organs intertwined in a fascial system that all work together. Imbalances in this system such as trigger points, visceral and myofascial restrictions can lead to joint, pelvic, and organ issues.
Factors like nutrition, exercise, sleep, and stress play a crucial role. Unfortunately, our current healthcare model does not look at our bodies as a whole and oftentimes compartmentalize musculoskeletal injuries and dysfunctions.
At Rebalance, our goal is to holistically treat this complex system to restore harmony in the body. By addressing these imbalances, we help clients improve their overall health and well-being. Our vision is to empower individuals to create a healthier lifestyle for themselves.
