Bilateral Sternocleidomastoid Stretch

BILATERAL SCM STRETCH

The bilateral sternocleidomastoid stretch targets the superficial neck flexors. Start by placing both hands on the inner aspect of your clavicle. Use your hands to keep the medial clavicle anchored down. Begin to look up with your head and go to maximal tolerable cervical extension. Hold this stretch for up to 30 seconds then rest for 30 seconds before doing another repetition.

Muscles involved:

• sternocleidomastoid (SCM)

• anterior scalenes

Related conditions:

• neck associated disorder (NAD)

• whiplash associated disorder (WAD)

• forward head posture / text neck / upper cross syndrome

• cervicogenic headache

• crick neck

• acute torticollis

• rib joint irritation

Exercise videos