Tension in your sternocleidomastoid muscle can lead to a host of problems including pain, dizziness and difficulty swallowing. This is because its location on the side of your neck requires the SCM to function as a rotator, extensor and flexor muscle, as well as assist in maintaining balance, or equilibrium. Relaxation therapy via SCM exercises, says Donald Murphy of "Dynamic Chiropractor" magazine, is the main form of treatment for SCM pain.
Identification
Symptoms that indicate problems with your SCM typically correspond to myofascial trigger points. The National Association of Myofascial Trigger Point Therapists identifies these as a shortening of muscle fibers that cause referred pain, or pain that originates in one location but that you feel in another. As this relates to your SCM muscle, pain can occur over the surface of your cheekbone, chin, forehead, the top of your head, in or behind your ear, in your throat and over your sternoclavicular joint.
Causes
Myofascial trigger points usually develop over time as the result of repetitive movements, constant muscle clenching or poor posture. Although less often, they can also develop from sudden movements, such as those that may occur in an auto accident or from falling. It is important to pay attention to symptoms, get treatment and eliminate their cause even if your symptoms seem to go away after only a short while. Symptoms can subside and reappear at any time and according to the NAMTPT, lead to the development of secondary trigger points in the muscles and nerves surrounding your SCM.
Treatment
Treatment consists of professional and at-home exercises that work to relax your SCM muscle. Exercises your doctor or chiropractor may perform, says Dynamic Chiropractic, include ischemic compression or post-isometric relaxation. Ischemic compression works by stretching your muscle using sustained pressure, followed by a day of rest and another round of pressure, repeating this process until the trigger point disappears. Post-isometric relaxation works by completing a series of isometric exercises that include stretching, tensing and relaxing the SCM muscle. The SCM stretch is a common at-home exercise you can perform anywhere, anytime. To complete this exercise, tilt your head up and to one side, hold this position for 20 to 30 seconds and then repeat this exercise tilting your head in the opposite direction. Repeat this exercise twice for each side.
Expert Insight
In addition to exercises that specifically target the SCM muscle, a 2004 case study report in "The Journal of the Canadian Chiropractic Association" states that exercises which promote better posture can also provide relief. These include exercises such as the wall angel and upper back cat, both of which you can perform three to five times each day. To complete the wall angel, stand with your buttocks and shoulder blades against a wall. Slowly retracting your head backwards until your skull touches the wall and hold this position for thirty seconds. To complete the upper back cat, get on your hands and knees. Tuck your chin towards your chest while simultaneously raising your buttocks towards the ceiling.
References
- Dynamic Chiropractic: The Sternocleidomastoid Syndrome
- National Association of Myofascial Trigger Point Therapists: Myofascial Trigger Point Therapy -- What Is It?
- Real Bodywork: Technique - Ischemic Compression
- PubMed: Myofascial Pain: Relief by Post-Isometric Relaxation
- University of Florida Division of Student Affairs: SCM Stretch
- "The Journal of the Canadian Chiropractic Association"; Sternocleidomastoid Syndrome: A Case Study; Babak Missaghi, BSc, DC, FCCRS(C); 2004
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