EPHYT

Sternocleidomastoid (SCM) Stretch

How to Perform SCM Stretch (Side Flexion + Rotation Stretch)

Equipment Alternatives

  • No Equipment Needed

Movement Execution

  1. Set Up: Sit or stand in a tall posture with your shoulders relaxed and chin slightly tucked to avoid overextension.
  2. Hand Placement:
    • Place your right hand over the top of your head, gently resting your palm on the left side of your head.
    • Your left hand can anchor your shoulder by holding onto a chair or pressing downward.
  3. Initiate the Stretch:
    • Gently tilt your head toward your right shoulder to stretch the left SCM.
  4. Add Rotation: Rotate your chin upward slightly toward the ceiling, as if looking diagonally to your right. This targets the sternal and clavicular heads of the SCM.
  5. Stretch Deepening: Actively press your left shoulder downward or hold onto a stable surface to increase the stretch.
  6. Hold the Stretch: Maintain this position for 20–30 seconds, ensuring it feels like a gentle, comfortable pull.
  7. Return: Slowly release the stretch and repeat on the other side.

Imagine tilting your head to one side, then lifting your chin slightly as if looking toward the ceiling on that side. You should feel a stretch along the front and side of your neck, from your jawline down to your collarbone.

Proprioceptive Cues

  • Visualize lengthening the front side of your neck as you tilt and rotate.
  • Keep your shoulder anchored down to maximize the stretch.
  • Avoid letting your head tilt too far back, which may compress the neck instead of stretching it.

Muscle Engagement

  • Primary Muscle Stretched: Sternocleidomastoid (SCM).
  • Additional Stabilization: Trapezius and scalene muscles support controlled movement.

Common Cheat Movements or Mistakes

  1. Shrugging the Shoulder: Prevents full-lengthening of the SCM.
  2. Over-Rotating the Neck: Can compress cervical structures.
  3. Bouncing or Jerking: Leads to strain instead of an effective stretch.
  4. Incorrect Head Position: Tilting too far back can reduce the stretch and cause discomfort.

Sets, Reps, and RPE (Rate of Perceived Effort)

RPE: A scale from 1 (minimal effort) to 10 (maximum effort).

Rehab

  • Prescription: 2–3 sets of 20–30 seconds per side.
  • RPE: 3–4 (gentle stretch with no pain).

Posture and Maintenance

  • Prescription: 2–3 sets of 10–15 seconds, repeated 2–3 times throughout the day.
  • RPE: 2–3 (mild, comfortable stretch).

Progression and Variations

  • Progressions:
    • Use a towel under your chin to assist in gently pulling the head into rotation.
    • Perform the stretch lying down for relaxation and support.
  • Variations:
    • Add gentle overpressure with your hand for a deeper stretch.
    • Perform dynamically, holding for 5 seconds and repeating for 5–10 reps.

Why Perform SCM Stretch?

  • Relieves Neck and Upper Chest Tension: Addresses tightness from poor posture or prolonged sitting.
  • Improves Neck Mobility: Enhances range of motion for rotation and lateral flexion.
  • Alleviates Tension Headaches: Reduces strain on the neck that contributes to headache symptoms.

Clinical Reasons to Perform SCM Stretch

Evidence-Based Benefits

  1. Neck Pain Relief: Effective in managing nonspecific neck discomfort.
    • Evidence: Studies by Hudes (2011) show neck stretching reduces pain and improves function.
  2. Postural Correction: Key in addressing forward head posture.
    • Evidence: Research by Kim et al. (2015) highlights the role of cervical stretching in postural improvement.
  3. Tension Headache Management: Targets SCM tension that contributes to headache symptoms.
    • Evidence: Watson & Trott (1993) emphasize cervical stretches in headache treatment.

Who Should Do SCM Stretch?

  • Clinical Ailments:
    • Nonspecific Neck Pain: Reduces tightness in the SCM.
    • Tension Headaches: Relieves tension along the neck and base of the skull.
    • Post-Whiplash Recovery: Useful in later stages (6–8 weeks) to regain neck flexibility.
    • Cervical Radiculopathy: Helps decompress tight soft tissues affecting nerve roots.
  • Athletes: Ideal for cyclists, swimmers, and combat sports athletes who strain their necks during activity.
  • Desk Workers: Addresses stiffness from poor ergonomics and prolonged sitting.

Muscles Involved

Primary Movers

  1. Sternocleidomastoid (SCM)
    • Origin:
      • Sternal head: Manubrium of the sternum.
      • Clavicular head: Medial portion of the clavicle.
    • Insertion: Mastoid process of the temporal bone and lateral half of the superior nuchal line.
    • Function: Neck flexion, lateral flexion, and rotation to the opposite side.

Secondary Muscles

  1. Scalenes (Anterior, Middle, Posterior)
    • Origin: Cervical vertebrae.
    • Insertion: First and second ribs.
    • Function: Lateral flexion and stabilization.
  2. Trapezius (Upper Fibers)
    • Origin: Occipital bone and spinous processes of C7–T12.
    • Insertion: Clavicle and scapula.
    • Function: Stabilizes the neck during movement.