SCM SELF RELEASE

The scm self release exercise is a self massage technique for the sternocleidomastoid muscle. Start by pinching the muscle belly of this muscle using the thumb and index finger with a 5/10 maximal intensity. This muscle can be more readily found by rotating the head 45 degrees to the opposite direction. While holding onto this muscle, slowly rotate your head to the same direction (ipsilaterally) at a 4-5 second tempo. Return back to the starting position at the same count to complete a repetition, and complete 4-5 repetitions. You may repeat at 1-2 other spots, being sure not to target the same spot again as this may cause you to over massage and irritate the muscle. This exercise is complete once or twice a week maximum (do not self massage daily).

Muscles involved:

• Sternocleidomastoid (SCM)

Related conditions:

• Spinal Accessory Nerve Peripheral Entrapment

• Cervicogenic headache

• upper trapezius myalgia / myofascial pain syndrome

• whiplash associated disorder

• neck associated disorder

• forward head posture / upper cross syndrome / text neck

Exercise videos