Sternocleidomastoid Neck Stretch: Relieve Tension and Improve Posture

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The sternocleidomastoid (often shortened to SCM) is a key muscle in your neck that controls head rotation and flexion. When it becomes tight or overactive, often from poor posture, stress, or long hours at a desk – it can lead to pain, restricted movement, and even headaches. Stretching this muscle gently can help you reduce neck tension and restore natural alignment.

What is the Sternocleidomastoid and Why Does It Get Tight?

The sternocleidomastoid is a paired muscle running from the base of the skull (mastoid process) down to the collarbone and sternum. It becomes visible when you turn your head sideways, forming a prominent ridge along the side of the neck.

Tight SCM muscles are commonly linked to:

• Forward head posture
  
• Rounded shoulders
  
• Upper back stiffness
  
• Tension headaches or jaw discomfort
  

When the SCM shortens over time, it can pull your head slightly forward or to one side, compressing the cervical spine and contributing to poor neck mechanics.

What Are the Signs of Sternocleidomastoid Tension?

You might not realise your SCM is tight, but symptoms can include:

• A feeling of compression or “crunching” in the neck
  
• Reduced ability to rotate or tilt the head
  
• Visible muscle tension or asymmetry
  
• Localised pain or pulling during movement
  
• Referred symptoms like tension behind the eyes or temples
  

How Do You Perform a Sternocleidomastoid Neck Stretch Safely?

Stretching the SCM should be gentle, mindful, and completely pain-free. Here’s a simple technique you can try at home.

Instructions:

1. Sit or stand tall with your shoulders relaxed.
   
2. Turn your head to the side you want to stretch.
   
3. Gently tilt your head away from that side and slightly back—as if you’re looking up and over the opposite shoulder.
   
4. You should feel a stretch through the front and side of your neck.
   
5. Hold for 15 seconds, breathing calmly, and slowly return to neutral.
   

Always perform the movement slowly. If there’s any discomfort or dizziness, stop immediately.

Can Stretching the SCM Help With Posture?

Absolutely. When combined with strengthening of postural muscles and awareness of daily habits (like desk posture), SCM stretches can:

• Reduce neck and shoulder tension
  
• Improve head alignment over the spine
  
• Relieve strain in the upper back
  
• Help reduce headaches caused by neck tension
  

Correcting the underlying cause of SCM tightness—whether it’s from repetitive movements, stress, or inactivity—is key to lasting improvement.

When Should You Consider Remedial Massage or Myotherapy?

While self-stretching can be effective, chronic neck tightness may need a more hands-on approach. Remedial massage and myotherapy offer targeted treatment for SCM tension and related muscular imbalances.

A qualified therapist will:

• Identify postural contributors to your pain
  
• Apply soft tissue techniques to release trigger points
  
• Teach you stretches and exercises tailored to your movement patterns
  
• Work on surrounding muscles to reduce compensation and strain
  

Want to Improve Your Neck Mobility?

Start by incorporating this stretch into your daily routine, especially if you work at a desk or use digital devices often. For personalised treatment and deeper relief, book a session with one of our therapists.

Explore more techniques in our Stretch Library or book online to start improving your posture and reducing neck pain today.