Anatomy of the Month: Sternocleidomastoid
2nd September 2020
Each month we’re highlighting a part of the anatomy that we think needs a little air time. Who better to run us through than MASAJ Founder Scarlet!
This time we’re focusing on the Sternocleidomastoid, one of the largest and most superficial cervical muscles. Our therapists love to work on this beauty, so we thought you should know just why it’s so important…
Illustration by @SophieBansal
Sternocleidomastoid (SCM) is given such a long name because it originates at manubrium of the sternum (‘sterno’) and the clavicle (‘cleido’), and inserts at the ‘mastoid’ process of the temporal (see my previous post on temporalis muscle for tension headache relief) bone of the skull.
WHAT IS IT?
This two-headed strap muscle can be found either side of your neck (as highlighted in the gif above). Before we go any further into explaining why this gets tight and how to release it safely at home, let’s identify it on ourselves.
If you turn your head to the left, your right SCM will protrude in your neck. You’ll find the it lies superficially – usually visible and is easily palpable. It is a long and strong muscle, with one of its main functions being to help hold up your head! If you follow the it upwards towards your head with your fingers, you may be able to feel close to where it inserts inside the skull.
This muscle is a key player in head positioning, but Sternocleidomastoid’s primary action is to rotate the head to the opposite side and flex the neck. When both sides are performing together it flexes the neck and extends the head, and when performing separately it rotates to the opposite side and slightly flexes to the same side.
As you’ll have figured out as you flail your neck around (do be careful), the muscle helps to turn your head to look over your shoulder, as well as raising it. It’s used heavily in sports like swimming (coming up for breath in front crawl), rugby scrumming (turning your head to find the ball), and any action where you’re turning to look behind you (team sports); as you can gather it is a rather important muscle that can easily get tight.
HOT TIPS FOR LOOSENING:
There are some simple methods of stretching and massaging sternocleidomastoid that may aid release of tension. When the muscle is chronically tight, this means it has shortened. Try loosening it up with a few gentle actions.
Ideally you want to be doing this for 30 seconds to a minute at a time. Remember to not go too hard, see how it feels as you go and react accordingly. To work on the right side, turn your head to the left and visa versa.
LITTLE CLUES TO CONSIDER IF THIS IS FOR YOU:
If you are sitting at a desk for long periods of time
If you get regular headaches
If you feel jaw or temple tension
If you have a forward posture
If you have whiplash or neck injury tension
HOW?
When you have turned your head, gently squeeze the protruding muscle using a pincer grip (tips of your fingers and thumb), take nice deep breaths as you do so. Once you have a good hold on the muscle, remember to turn your head frontwards so you relax the muscle, and now palpate.
If you feel pain, keep hold of where you have squeezed until you feel the pain subside. Any relief? You have successfully used trigger point to loosen muscle tension, nice one!
Remember this is a big muscle so you want to climb up and down the body of it, and repeat palpating for further release.
If you struggle to grasp the muscle, turn your head again to re-grasp. Alternatively, if you don’t feel comfortable using a pincer motion, you can use a flat action. Get some oil onto that muscle for an easier flow and use the thumb or hand to massage the muscle bit by bit.
If you feel confident and have relieved some pain in the muscle, you can also try tilting the head upwards while squeezing SCM to release it. But I know some experts who would happily oblige if you wanted someone to do this professionally for you…
Please remember, this shouldn’t hurt. It should be comfortable to do so.
Enjoy!