SCM and Neck Stretch (Rotation)

Sternocleidomastoid Stretch Through Rotation

The sternocleidomastoid (SCM) is a superficial cord-shaped cervical muscle visible on each side of the neck. It extends from the sternum and clavicle to the mastoid process behind the ear. When contracted unilaterally, it turns the head to the opposite side. Bilaterally, it flexes the neck. A shortened SCM can cause torticollis, headaches and positional vertigo. Regular stretching is essential for cervical health.

Targeted Anatomy

• Sternocleidomastoid — two-bundle muscle (sternal and clavicular) connecting the sternum/clavicle to the skull.
• Scalenes — deep lateral neck muscles, secondarily stretched.
• Platysma — superficial neck muscle, tensioned during rotation.

Step-by-Step Instructions

Step 1 — Starting Position

Sit or stand with a straight back, shoulders low and relaxed. Gaze straight ahead.

Step 2 — Turn the Head

Slowly turn your head to the right, bringing the chin above the right shoulder. Keep the shoulders still and facing forward.

Step 3 — Add Pressure

Place the right hand on the left side of the chin. Apply very light pressure to increase the rotation by a few degrees. The left SCM stretches.

Step 4 — Hold

Hold for 20 to 30 seconds. Breathe slowly. Release gently and switch sides. Perform 2 to 3 sets per side.

Duration and Frequency

• Hold: 20-30 seconds per side
• Sets: 2-3 per side
• Frequency: daily, ideally morning and evening

Safety Tips

• Slow, controlled movements — never make rapid or sudden neck rotations.
• Minimal pressure — the neck is a fragile area with important vascular structures (carotid artery).
• If you hear cracking, reduce the range without forcing.
• Contraindicated in diagnosed cervical instability or vertebrobasilar insufficiency.

Variations

• Rotation + tilt — combine rotation and tilt to target oblique SCM fibers.
• Rotation + flexion — after turning the head, lower the chin toward the collarbone to stretch the clavicular bundle.
• Active SCM stretch — without hands, turn the head to maximum and hold by contracting the opposing muscles.

Target Audience

Recommended for desk workers, drivers, people suffering from recurrent torticollis, tension headaches or morning cervical stiffness. Suitable for all levels with great caution in elderly individuals.