In today’s video I show you how to stretch the Sternocleidomastoid (or SCM) muscle step by step. According to research the SCM muscle is one of the shortened/overactive muscles that is associated with forward head posture. So if you’re serious about correcting your posture you will want to stretch this muscle.
Watch the Sternocleidomastoid Stretch Video:
The 3 Step Process to Stretch your SCM:
Locate your Sternocleidomastoid muscle and lightly pinch it down with 2 fingers – Right where your clavicle is. To locate the SCM just turn your head to one side and then bring your head forward. The SCM muscle should pop out. This muscle runs from the Clavicle to the Mastoid process (just behind your ear).
Put the other hand on the opposite side of your head and bring your ear down to the shoulder. Make sure you keep holding your SCM on the clavicle with your other hand (with 2 fingers), to increase the stretch.
Now, Tilt the head up to look at the ceiling. Use your hand to pull your head back and side to increase the stretch.
– Hold the stretch for at least 30-seconds on each side.
– Breathe normally as you do this stretch.
– Do both sides of the neck.
– Do not push into pain. If you feel pain, ease off it.
Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer
As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.