Sternocleidomastoid
Sternocleidomastoid
Stretches
Stretches
Sternocleidomastoid, Bilateral NECK Stretch for All standing
Sternocleidomastoid, Bilateral NECK Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. With the neck and head neutral, inhale a deep breath and hold it
4. Fully extend the neck and head rearward
5. Exhale the breath to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Sternocleidomastoid, NECK Stretch for All standing
Sternocleidomastoid, NECK Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Rotate the neck and head 45 degrees away from the target muscle
4. Inhale a deep breath and hold it
5. Fully extend the neck and head rearward
6. Exhale the breath to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Sternocleidomastoid, Bilateral NECK soft tissue release Stretch for All standing
Sternocleidomastoid, Bilateral NECK soft tissue release Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Flex both elbows to bring the hands up
4. Curl the fingers gently into the sternum grove and medial (inner) clavicle (collar bone) on both sides, to lock the muscle into place
5. Fully extend the neck and head rearward to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Sternocleidomastoid, NECK soft tissue release Stretch for All standing
Sternocleidomastoid, NECK soft tissue release Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the elbow on the side of the target muscle to bring the hand up
4. Curl the fingers gently into the sternum grove and medial (inner) clavicle (collar bone) to lock the muscle into place
5. Rotate the neck and head 45 degrees away from the target muscle
6. Extend the neck and head rearward to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Sternocleidomastoid or ‘SCM’ is the two large muscles in each side of the anterior neck that form the ‘V’ from below the ears to the medial ends of each clavicle ‘collar bones’.
Origin:
- Sternal head – Manubrium of the sternum.
Clavicular head – Medial portion of the clavicle.
Insertion:
- Mastoid process of the temporal bone.
Action:
- Rotation of the head to the contralateral side and lateral flexion to the ipsilateral side. Bilaterally – Neck flexion and capital extension.
These muscles are often torn or damaged during the hyper-extension phase of a whiplash injury.