How to Fix Sternocleidomastoid (SCM) Tightness | Torticollis

Sternocleidomastoid muscle tightness isn't too hard to stretch, but making sure it doesn't come back again is the real challenge. In today's video, I go through a really effective SCM stretch, another that addresses its root cause, and also discuss why we are even having this conversation in the first place! These ideas can also apply to non-infant Torticollis despite its potentially more specific cause. More importantly, come for SCM exercises but stay for the Lake Tahoe ducks haha.
Grant
Timestamps:
0:28 - What is the sternocleidomastoid muscle
1:06 - How to free up the root cause of SCM tightness with a ball
6:02 - Best stretch for SCM tightness
10:27 - The importance of posture in causing SCM tightness
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#scmstretches #neckpain #neckpainrelief

[@YourWellnessNerd]

Come for the sternocleidomastoid stretching advice, stay for the Lake Tahoe duck cameos at the end!

[@andrewbalfour9373]

Hi Grant I got in touch yesterday regarding my sternomastoid muscle and you very kindly replied and then sent me a link for a video to check out..Please accept my apologies but I've lost the link that you sent.. If you see this message could you resend when you have some free time? I meant to say I've figured out that I think my shoulder is connected to the issue as I hurt it 25 years ago and it affected my neck at the time.. I have a lot of knotted muscles on my shoulders and neck and I regularly stretch and use a tennis ball but I can't seem to shift the whole problem. Apologies for the long winded message.. Many thanks Andrew

[@melduffy8840]

Instant relief by following the stretches in this video. The trick with the ball really helped & I like how you explain the underlying causes in the joints rather than just focusing on the muscle itself. Thanks so much.

[@YourWellnessNerd]

Great to hear Mel!!

[@vickisanders6279]

It was already hard to hear you, but then with the airplane and the birds, sorry but I couldn’t help but laugh. Thanks for the info always informative.

[@georgest-pierre6055]

I'm stoned trying to free my muscle and that airplane just took me away

[@lyphillips88]

Grant, I love your content! I really enjoyed today’s setting too!

[@YourWellnessNerd]

Appreciate the kind words Leslie! Hope you find some of the content helpful!

[@stevenrapa4014]

Generally bice video, just thought I'd point out hat last turn of the head is actually in the wrong direction and makes it shorter again not long. To stretch the left (your left). You'd want to... Look up, tilt to the side away, then swivel face up and towards the side you are targeting, as opposed to down and away as shown. Take care.

[@YourWellnessNerd]

I hear you mate, I didn’t realise the slip of the tongue until it was too late to change it!

[@DDliarsblow]

Awesome tennis ball idea. Thanks

[@melissamcnerney1592]

I really enjoyed this video, it was very informative and easy to follow. I have a toddler (turning 2 in June) with Torticollis and we have been working with OT once a week. I was wondering if you had any resources to treat for toddlers or in the perspective the second person especially non verbal individuals. Thank you in advance, Melissa

[@YourWellnessNerd]

Thanks for taking the time to watch Melissa! Unfortunately, I don't have any additional resources I can point you towards :( I'll certainly let you know if I come across something valuable!

[@jro8503]

How about an edit to add a voice over so we can hear what you are saying?

[@YourWellnessNerd]

Was just doing my best at the time, mate. I’ve since improved my overall audio quality. Thanks for watching.

[@JocelyneFauerbach]

Super helpful video- thanks Muscles at base of occiput so tight and tennis ball trick and stretching great advice

[@YourWellnessNerd]

Glad it was helpful Jocelyne!

[@juliegustafson5147]

😅😂 I can't help it!! that paraglider, but thank you for another very helpful video😂😂

[@YourWellnessNerd]

You’re welcome 😊

[@Chris-hp1wy]

This was great, really helpful. I guess my question would be how safe is it to dig that ball in and around the cervical spine? If you put the ball just to the side of your spine, push it in, then move it to the side (away from the spine) often you feel a "knot" that the ball goes over. Is this what you're looking for, and is it generally safe doing this around the cervical spine? Thanks very much. Would love to see a video like this on the scalenes if you find the time

[@YourWellnessNerd]

Hey Chris! It's inherently normal and safe to mobilise restricted neck tissue, but as always it's important to be respectful and consult your doctor/health professional if you're unsure!

[@juliegustafson5147]

oh and the ducks!!!!!!!!!!!! this is hillarious and very cute ducks😂😂

[@YourWellnessNerd]

They wouldn’t leave me alone the whole time I was there haha

[@juliegustafson5147]

Hahahahaha,, that should be on some TV bloopers. Lololol

[@evanpennock1301]

I have a constantly tight scm as well as I believe scalenes. I have fixed the underlying issues (posture and poor lifting form) but after stretching and haven't found much relief in this muscle. Is it possible to have it so bad I would need some sort of medical intervention? (Trigger point injections, dry needling or something else)

[@YourWellnessNerd]

I can't comment specifically on you unfortunately Evan, but as I touch on in the video my experience has been that most general scm tightness has some underlying deeper joint restriction going on that gets missed. Anything is possible in terms of severity and the need for medical intervention but those you mentioned may skim over that deeper cause if someone isn't looking for them.

[@Farah_Da_sh]

I suffer from swelling in the clavicle-mastoid on one side behind the ear extending to half of the neck on the right side, did you go to the doctor?

[@margol7364]

Is it common to have tinnitus with a tight SCM?

[@YourWellnessNerd]

I wouldn’t say it’s a common symptom unfortunately. I’d be very interested in trying to figure out what might be the underlying cause of both though!

[@Lukas-gx9wk]

@@YourWellnessNerd It is common. The SCM pushes against the TMJ when too tight and causes inflamation around the mandible joint which is right where your cochlear is. I have tinnitus from my SCM being engorged and tight for so long after being T-BONED.

[@calin6327]

Incredible

[@YourWellnessNerd]

Hope it helped!

[@AnneL-b9i]

How do you address the claviculur insertion of scm

[@llc_v9179]

How many times a day do you recommend doing these stretches and lacrosse ball massage?

[@YourWellnessNerd]

They can be done multiple times a day as long as each time it feels like it they are helping to shift the needle in the right direction!

[@gabyramos7722]

Ha! Thank you🥳🙌🏼

[@abdelrhmanmohamed4754]

Hi can i fix twisted neck in adults iam 26 and i have little degrees of twisted neck

[@parisheymalik8]

By surgery

[@behindthebuild8016]

What if you’re waking up with tightness is it sleep Related?

[@YourWellnessNerd]

Clinically I find the issues people to wake up with are often a reflection of the the shapes, postures, portions, activities from the day before.

[@feoleb]

what ball is that

[@YourWellnessNerd]

It’s a lacrosse ball :)

[@donny5429]

Hi, I’m trying to get my sternum from popping because of costochondritis. I can’t get it to stop wanting to pop. I’m not in excruciating pain like some other people are, I just want the popping to stop. There is some tenderness and even more when I mess with it.

[@ST3FF3]

Yeah same, I don't have any pain etc but my sternum grinds/pops daily and I've tried almot everything at this point... I just want it to stop.

[@donny5429]

@@ST3FF3 thank you for telling me. You are not alone.

[@ST3FF3]

@@donny5429 Here are some things I've found helpful for my costo: - Minding my posture and not slouching - Vitamin D and Omega-3 supplementation - Drinking more water - Experimenting with different sleeping positions - Avoiding inflammatory foods (sugar etc.) - Doing this routine almost daily: kzbin.info/www/bejne/pZuZfoGiptCFnKM

[@donny5429]

@@ST3FF3 I have a peanut roller myself and I have to say that it almost takes it away, but it’s also a temporary fix. Good posture has helped me as well, but it’s very difficult to always maintain a good posture; especially when you don’t know if it will make the popping sensation go away. Also, how do you sleep with your problem? Any techniques?

[@ST3FF3]

​@@donny5429 Well the main point with changing your sleeping position is to reduce the amout of load that is being put on your upper back / chest / shoulders / ribs. I suggest you to try out diffrent sleeping positions/variations to find out what helps and what doesn't. You can try sleeping on your sides with or without a pillow, sleeping on you stomach with your hand overhead or underhead, sleeping on you back with a pillow under your legs/back etc. I usually sleep on my stomach with one of my hands overhead and one right under my cheek. This is the most comfortable sleeping position for me but the drawback is that my shoulders are slouched when I sleep. I tried experimenting with having pillows under my elbows so I can sleepi with less slouched shoulders and saw some improvement. So in a nutshell just find out what makes it better and avoid things that make it worse. I get that this answer might not be the most helpful but by far the most progress I've had with my costo has come from me just listening to my body on what to avoid doing and doing things that I've found out to be helpful.

[@mreudeco]

My head falls backwards.

[@AdamBlumer]

My head pulls right when walking, lifting things, etc. I have cervical dystonia and an overdeveloped SCM on the left side. So the ball exercises should be done on my right side? It can be confusing. I realize this won't fix my dystonia, but it might help relieve the tightness in my SCM. Thanks.

[@Farah_Da_sh]

I suffer from swelling in the clavicle-mastoid on one side behind the ear extending to half of the neck on the right side, did you go to the doctor?😊😊

[@oneforyes]

quack quack quack ❤

[@YourWellnessNerd]

🦆🦆🦆

[@kabirshrestha4576]

My scm muscle is swollen on right side for 3 months i dont really feel pain but i feel the tightness. I went tò physiotherapy did some exercises and ultrasound it was tight but alittle bit ok but whenever i smoke weed it becomes more tighter and sensitive. Can you tell my anything abouth this sir. Thank you.

[@SafiullahJoya]

Mine is swollen for 3 weeks, stretching makes the swelling worse. Pls let me know if something helped you.

[@kabirshrestha4576]

@@SafiullahJoya stretching your neck and some posture exercise do help and apply hotbag on your neck it also helps But im still figuring it out its not going away still.

[@your_dream_boy__saud2860]

🙏Plzz reply me