So far in the last weeks I gave diferent stretches what might have been helpfull for some of you, please keep doing them as long as it profits you.
In the comming weeks I would like to go a bit more in dept with the stretching exercise. I will explain more about the muscle involved and its referred pain and symptoms. Also I will give information about how you can massage it yourself.
Lets stay healthy and fit!
Some of the following symptoms might occur:
• difficulty holding up your head
• disorientation dizziness or imbalance
• muscle fatigue, stiffness
• nausea
• pain in your jaw, neck, or back of your head , pain in your ear, cheek, or molars
• ringing in your ears
• tension or migraine headache
• unexplained tears
• Blurred vision or light appearing dimmed
The sternocleidomastoid (SCM) muscle. Located at the base of your skull on either side behind your ears. Both muscle runs down the front of your neck and splits to attach to the top of your sternum and collarbone. The functions of this long, thick muscle are:
• rotating your head from side to side
• turning your neck to bring your ear to your shoulder
• bending your neck forward to bring your chin to your chest
Cause when muscle becomes tight by the following activities:
• looking down at your phone
• turning your head away from center while using a computer
• shallow chest breathing
• sleeping on your stomach with your head turned to one side
• tight chest muscles
- Sit or stand facing forward.
- Exhale and slowly turn your head to the right, keeping your shoulders relaxed and down.
- Inhale and return to center.
- Exhale and turn to look over your left shoulder.
- Repeat 10 times
- Sit or stand facing forward.
- Exhale as you slowly tilt your right ear down toward your shoulder.
- Move your head backward so you feel a good stretch of the SCM muscle Use your right hand to apply gentle pressure to your head to deepen the stretch.
- Hold for a few breaths, feeling the stretch on the side of your neck down to your collarbone.
- On an inhale, return to the starting position.
- Repeat on the opposite side.
- Repeat 10 times
For massaging the SCM muscle turn your head to one side so the muscle on the other side becomes visible.
Take muscle between index finger and thumb and turn your head to the front so the muscle relaxes, gently massage in circular movements
Move your fingers upward to a second second place where it feels sensitive so move up to the ear.
Repeatt on the other side