A spasm in the sternocleidomastoid, or SCM, muscle can cause discomfort and limited neck mobility, but stretching may help the condition. If your neck pain worsens after 24 hours and occurs along with headache, drowsiness, fever or confusion, or if your arm becomes painful and numb, see your doctor. These symptoms can indicate meningitis or a slipped disk. Check with your doctor before doing stretches for SCM spasms.
SCM Muscle Spasms
The sternocleidomastoid muscle -- responsible for rotating the head and turning it from side to side -- runs up the side of your neck, and attaches at one end to the back of the skull and at the other end to the collarbone and breastbone. SCM muscle spasms that cause stiffness and discomfort are medically known as torticollus, more commonly referred to as a stiff neck. According to the National Center for Emergency Medical Informatics, torticollus can occur after minor turning of the head, after vigorous movement, as a result of an injury or during sleep. Symptoms include pain in the sides of your neck -- sometimes radiating down between your shoulder blades -- and difficulty turning your neck. Doctors treat SCM spasms with physical therapy, massage, and medications such as benzodiazepines and muscle relaxers; injections of botulinum toxin type A may also be employed.
Mirror Neck Tilt
This exercise is suggested by Bill Connington, president of the American Center for the Alexander Technique in New York City. Relax your neck and drop your head forward and down, allowing the weight of your head to curve your neck. Remain in that position for 30 seconds, then gently draw your head back up to a normal position at the top of your spine, while visualizing each vertebra re-stacking on top of each other. Next, relax your neck and allow your head to tilt toward your left shoulder. Bring your head back to normal position, then allow it to slump toward your right shoulder. Connington advises doing the exercise in front of a mirror to remind you not to use your neck muscles; let the weight of your head do the work. This exercise helps to gently stretch and strengthen neck muscles.
Flexibility Stretches
Sit in a chair with your shoulders totally relaxed. Turn your head slowly to the right until you are looking over your right shoulder. Next, tilt your head gradually upward until you are gazing at the ceiling. Hold this position for 20 seconds, then relax for 15 seconds. Repeat the motion two more times -- holding and relaxing for the same intervals -- then perform the exercise three times over your left shoulder.
Precautions
Do not exercise your neck if the pain is intense. Never allow anyone to twist or manipulate your neck for you while you are performing neck stretches. If an exercise causes discomfort, discontinue it.
