How to self-treat sternocleidomastoid muscle trigger points - trigger point release

Got neck pain? You may have sternocleidomastoid trigger points. For our complete guide to finding and treating trigger points that cause neck pain, go to goo.gl/L5Pzvy
This short instructional video will show you how to treat sternocleidomastoid muscle trigger points. Trigger points may be more clinically important than most health professionals realize, and muscle pain seems to be a growing problem.
To see our entire video playlist, go to kzbin.info/aero/PLZVRPg1iX7OcpetTFQOUSldyECZ4PQDwK
The sternocleidomastoid muscle, or 'SCM' for short, not only leads to neck pain, but can also cause a wide variety of other symptoms such as headaches and difficulty swallowing. That's why most of us may overlook this muscle as the major cause of our pain. You see, these trigger points, or muscle knots, can refer pain to areas away from the source of pain.
In this instructional video, you're going to learn how to use your hands to easily find the painful muscle knots that are giving you muscle pain or headaches. Simply hold the pressure for a few seconds and move to the next spot. Doing self treatments for several days should lead to pain relief. Here are a few things to remember about sternocleidomastoid trigger points:
Don't focus on only one spot when you are initiating your sternocleidomastoid trigger point release. Focus on as many spots as you can find. If the spot is tender, does it recreate your original pain complaint? If so, hold that pressure for 30 seconds to a minute only. Then move to the next spot.
Always start with self treatments before you begin a stretching or strengthening program.
If you want more information on how to find and treat your neck pain or headaches, we have comprehensive articles and videos that show you step by step on how to get muscle pain relief.
How to treat neck trigger points: goo.gl/L5Pzvy
How to treat headaches from trigger points: goo.gl/MQH03e
Also make sure you subscribe to our KZbin channel!
Next, we're going to go over the best neck stretches for trigger points at kzbin.info/www/bejne/bHe2qaGaar92brs

[@PhatBoyFresh]

I can't believe how many symptoms these damn muscles can cause.

[@elizabethw.454]

I know!!! It's awful 😞

[@eduardsiger1860]

@@elizabethw.454 We can get through it, got my problem from sleeping in my stomach. Helps to practice posture throughout the day too

[@daryarazavi4479]

Ikr!!! 🤦🏻‍♀️

[@Uk.mattdaniels]

Ikr?!!!

[@kabirshrestha4576]

Can someone tell me their symptoms

[@markthornton504]

Finally somebody who gives advise in a few minutes, hate watching a 15 min video for 1-2 minutes of info, such a waste of time, Thank you Doc!!!

[@lionofistanmusic7311]

If you have an SCM trigger point, the relief you get when you actually release it is pretty life changing.

[@bethdavidson2274]

This pain makes my entire face hurt and my ears thank you so much for this video

[@MsMarmolade]

I’ve been getting stabbing pain in my neck since I was 12 yrs old. I’m 44 still having the same pain. This video took me right to the source. Thank you!

[@pluxstormz7697]

Omg thankyou!!! I thought I was the only one my pain started at 14 and I genuinely thought I fucked up my neck for the longest and had zero fixes thank you for the hope and I hope your pains went away this pain is no joke!

[@dorannelong3768]

As a physical therapist, I think this is a very helpful video. I would suggest adding symptoms, which can occur with SCM trigger points, including dizziness.

[@johnvantomey]

I been having an ear neck and too of head pressure. Also lightheaded at times.When sitting in complete silence and moving neck around I can hear almost a grinding sound in neck. I'm going to try this.

[@NafZ]

@@johnvantomey Dude same..u found any treatment

[@johnvantomey]

@@NafZ neck stretches and hot and cold compress.

[@tiffanyvasser535]

@@johnvantomey any facial pain while dealing with this??? It’s awful been 3 months for me since starting pt following shoulder the constant ache in the area plus tightness kills. Anytime I move it feels so tight like it wants to rip.

[@elizabethw.454]

@@tiffanyvasser535 me too!! Did you find any relief?

[@marilynmorris2268]

You have no idea how much this advice has helped me! I am a transcriptionist that has been suffering with horrible pain for years and can no longer take pain meds as its giving me stomach ulcers. You mentioned pain may be worse at the very base of the neck and that's where it kills! I can even feel the pain going through to my back shoulders. I've been trying to target the pain from the back and had NO IDEA it was probably originating from these front muscles. Can i say..I love you!!?? lol. Thank you so much for this advice as it has helped me tremendously!

[@JL-ex5db]

Wow where the same

[@Musadealba]

Excuse me. After you adviced that all of that pain was originates by the SMC, what exactly did you do to fully free of it?

[@paramvirsingh3720]

True

[@marlenemckenzie05]

Omg!! i have been suffering for over 5 years.. thank you sooo much

[@AjCanda]

how are you now?

[@tiffanyvasser535]

5 years omg. It’s been 3 months I can’t imagine 5 years of this pain. How are you now?

[@tahirhamid2237]

@@tiffanyvasser535 I am suffering from two years

[@ArChi285]

What is your sickness/problem that is solved by this video?

[@arlowesley]

Thank you! This has literally felt like it was pulling the back of my skull off.

[@anthonycavalieri6398]

I experienced a motorcycle accident recently. This post was great in identifying the muscle origin and insertion. Right away I was able to palpate and relieve tension in the SCM. Thank you!

[@kingdom2505]

I had whiplash from an accident recently and was in a lot of pain with this muscle. Tried this technique and was surprised it actually reduced the pain and gained more movement. Thank you so much for making this video.

[@Gina876]

Thank you! Very helpful and am feeling significantly better after practicing this technique over a few days.

[@suerichart5094]

Really helped. I get rashes from pinched nerves in various places, but couldn't figure out how to release whatever was causing them to run along the collar bone. This did it. Thank you for sharing your knowledge.

[@juliegriffin1368]

I have a bit of a forward neck and lack of curve in it from a wreck. I’ve had PT and chiro and massage. This is an amazing technique that literally just gave me tremendous relief. THANK YOU! 👏🏻

[@sassygirl0809]

Wow! Thank you so much. I had pain on this side of my neck for almost two weeks now. I have been prescribed Ibuprofen and muscle relaxants by my PMD with very little or no help at all. My desperation for pain relief brought me to you channel and thank God I found this video. Did this and wow! the pain relief was instant.

[@josephinelogan9196]

Agghh! This is exactly what I needed! The pain was going into my ear. Thank you!

[@melschevelle]

I read the comments and feel better knowing I’m not alone in my pain and symptoms ❤️

[@ConnieWardOfficial]

Thank you so much! This helped me tremendously. I've been to the chiropractor, massage therapist, primary care physician, and ENT. This helped me the MOST. I can't thank you enough.

[@WizardofhealthNetResource]

Glad it helped Connie!

[@greeneyedmarcie100]

Me tooooooooo!

[@jodymacpherson8126]

Had pain all day and finally felt relief after watching this. Thank you!

[@ArChi285]

Ar Chi Should I pinch both sides even if only the right side is painful?

[@lastcrazyhorn]

@@ArChi285I only feel the left side, but when I pushed on the other side, it ALSO hurt.

[@dannyjowers5258]

I work on both sides of the neck on these trigger points almost daily. It sometimes will bring tears to my eyes, but the relief afterwards is totally worth it. I always remember to drink a lot of water after. As I feel like it's also moving out toxicity I'm n my system

[@aiman272]

Thank you so much. I've been looking for this relieve for a while!

[@abdullkareemalbrahim6538]

My trigger point is right at the mastoid insertion And my main complaint is tinnitus

[@Leadership_matters]

Wow! I cannot believe how much of a difference this made. I have been doing the "lean your head" stretch and it didn't help much for this muscle. My levator scapulae would loosen up but the headaches would not go away. This was the missing ingredient to stretching out my neck and shoulders.

[@WizardofhealthNetResource]

Great to hear Matthew! For this area, everything works but what works for you may be different than the next person. Glad to hear this helped your specific situation.

[@shiningphantasy1393]

Thanks, the advice you gave of how hard to massage the muscle was informative and key to avoid setbacks when trying to get back to normalcy.

[@bunzrfun]

I have been having dizziness and nausea and found your video while researching my symptoms. I think this has been my problem all along! Very helpful and simple exercise. Thank you!

[@WizardofhealthNetResource]

Glad it helped!

[@jmpcrx]

C Hannan but did it work, are you still dizzy?

[@MedisettiNaveenKumar]

It feels much better. Thanks a ton. Very simple yet effective.🙏

[@marzenah7508]

omg so glad I found this video!!! Self curing myself form all of my weird symptoms it gave me. Unbelievable!!!

[@WizardofhealthNetResource]

glad it could help!

[@BlueRage]

What were your symptoms?

[@SpringSweet1213]

Thank you for the instruction! I have a trigger point here I found 11 years ago. I had no idea to just keep pressing on it to relieve the tension.

[@henriettafoy387]

Wow, this instantly eased the pain some, thank you

[@FreedInPieces]

Holy shit, thank you. Finding new parts of my body still at 35 years old

[@WizardofhealthNetResource]

glad it helped!

[@agimtasholli1841]

Hahaah mood!!! Same!

[@NathanaelCBR]

Thank you the instruction with turning and pushing on your head really helped me get a better grip on the muscle.

[@nolawest5183]

This was so very Helpful - Thank You!!! 💕

[@lyellbro1]

Thanks mate, I've been feeling spacey lately from riding a dirt bike and thus has seemed to reduce the dizzy feeling 🙏🏾

[@WizardofhealthNetResource]

+lyellbro1 good to hear! its amazing how common sternocleidomastoid trigger points are, and how they are often overlooked. Also make sure you start strengthening the muscles in the front of the neck. Having proper muscle activation for the 'deep flexors' makes a big change in recovering from the stresses of dirt bike riding

[@Elmindrida]

Literally the entire length of this muscle has incredibly painful trigger points for me. It refers to so many places: base of skull, lower back neck, under arm, pectoral area, elbows, shoulderblade.... I think I definitely found a cause of my neck/shoulder pain! I've been going to physical therapists for 8 years and none of them have ever determined this area as a potential cause even though I've told them it hurts like hell!

[@paul6322]

You should also try chin tucks, the back of your neck and front of your neck may be out of balance (also called text neck). You can also put your head to the sky with your mouth open and slowly close your mouth to stretch the front of your neck

[@someonesomewhere5045]

omg my eye pain went away i just gave it a try to see what happens ......thank you so much

[@someonesomewhere5045]

I had dried and pinchy eyes and on n off i had pain around my eyes and head

[@sesegomez9233]

About six months ago I have the symptoms in my eyes such like itching blurry vision and sometimes pain i cant even go outside cos my eyes are so sensitive and it was Awful I thought the problem was with my eyes because I have headache at the same time and I want to the doctor and actually they didn’t really know what I have dealing with After months they diagnosed me I have a problems with my neck muscles in that kind of problem causing the problem in my eyes and my shoulders in my pack in my neck and my headache i think you should see a Physical therapist trust me if you had the same Symptoms as mine I recommend you to go to see a physical therapist I’m sorry my English is bad

[@jphish8724]

Super helpful! Thanks! I've been having visiual migraines for the past 20+ hours, found that this is the main trigger point, this video was very helpful. I'd just like to add, using a cold pack afterward to calm the muscle down helps a lot!

[@tutoremmamac5323]

I have had swelling in front of and under my ears, especially my right ear for 4 months. I resembled a chipmunk making me very self conscious.I have been seeing an ENT, ultrasounds etc with no answers and no relief. Nobody mentioned muscle issues. I watched your videos and tried some of the stretches. The following day, the swelling was reducing and continues to reduce. You have no idea how much you have helped me. Thank you, bless you, you have really helped in many ways.

[@sweetiepie5809]

Same here is it safe to do this because it literally just happened to me

[@NS-lx4hx]

I'm having trigeminal pain... but this in the neck area is making me feel better.

[@camus444]

Just discovered these muscles after being told I have bruxism/teeth clenching at night. Hoping the techniques in your video and a night guard from the dentist does the trick!

[@bakinjoo]

Wow. I slipped and fell backwards on a wet golf course and I smashed the back of my head with extreme force onto the very soft and wet grass (thank god). I’ve had terrible whiplash for a few days now - feels like it’s sore glands from an infection. Took me a while to find the name of the muscle but then I found your video. A few 30 second tight squeezes on the SCM and it’s feels like 70% better. So many thanks.

[@sweetscent2622]

Thank you. This really helps my TMJ pain

[@rkats7529]

Thank you. I have been getting sore/sharp outer left ear pain, especially when i turn my head to the right and when i pull or push on my ear. I have no ear infection. I’m pretty sure this just made it go away. I will be doing this often. Thank you so much.

[@puneetantaal9272]

Thank you this really helped me dude!

[@AnsonAlexander]

Wow, this muscle was sore from yoga and doing this made it feel completely normal again. Thanks!

[@rajukumar-fq2ow]

Thanks India for yoga😊

[@orochimarukishimoto6509]

@@rajukumar-fq2ow 🤣🤣🤣🤣🤣

[@eduardsiger1860]

@@rajukumar-fq2ow Thank you India Namaste ✌🏼

[@CC12398]

Thank you oh my God this feels so good I can't believe I didn't find you sooner!

[@verdivanrijthoven5677]

Great video about the sternocledomastoic muscle!

[@amgnico]

Thank's so much I have CMD and I think this could help.

[@cas4123]

This is a very helpful video. Thank you!

[@PabloZoelife]

Wow…I’m amazed…so much relief!!!!

[@elletuppen4844]

So helpful! Thank you

[@nickygood3342]

Thank you Loved this Super grateful ❤

[@lilithuhler7691]

This was great. Thank you! I randomly wake up with my right sternocleidomastoid muscle tense and painful, and I just have to suffer for days until it works itself out. I'm so glad to have this knowledge now.

[@simounibarra1514]

Did you experience dizziness and neck pain after massaging?

[@lilybelle6495]

@@simounibarra1514 No, I didn't.

[@hesana5955]

It helped me. Thank you so much

[@danielaml1956]

at first it was a bit hard getting a grip, but my goodness how did it help once i got the hang of it! thank you so so much!!!! i have been trying to reduce my neck pain for sooo long now.

[@Kawinj]

Great video. I came her to get further info on this muscle. I just started PT for a bulging cervical disc and aside from the sharp nerve pain that occurs as a result from the right side of my neck to my right pectoral, to my armpit and down into my right pinky and ring finger, the one area that wasn't being addressed by the orthopedist was the pressure I was occasionally experiencing on my carotid artery (also on the right side) which as a result would cause me dizziness and cloudy (not blurry)vision. This became a hazard due to the fact that the "flare ups" could occur without notice at random times, which included while I was driving. Fortunately the PT specialist immediately found my sternocleidomastoid muscle to be ropey with trigger points in two locations. After 10 minutes of him massaging the muscle I could immediately feel relief and less pressure on the artery. Other symptoms which also seem to be related to this muscle is an occasional deep pain behind my ear, as well as facial pain. Those two pains I have not felt in a few weeks, but were very prevalent during the early stages of this muscle starting to hurt. Thank you again for a great video. It's nice to finally have a path to recovery.

[@WizardofhealthNetResource]

Glad you were able to get the sternocliedomastoid addressed!

[@PapuchoG89]

Thanks you c5 and c6 are killing me and this works you can feel the blood coming back up

[@doucheousmalfoy6119]

Immediately helped my shoulders

[@jikosauce]

Amazing how this came out 8 years ago. I hope you teach everything related to massage. I want to learn more about aromas. Also becareful! With smokers they are very sensitive with the bottom of the sterno where it connects in the middle of the collar bone. Although its good to help them clear out that area

[@tha5289]

Just the information I needed for locating a small intestine point in acupuncture!

[@ritabosico3328]

I have frozen thumbs like carpal tunnel syndrome. It seems to be coming from this muscle. Thank you for showing how to relax it

[@user-rh5ls7zp2x]

Thank you, it helped me.

[@DeathWard187]

Thank you!

[@TreasureForeverOfficial]

My scm are very tight and also my hip flexors are tight which I have been trying my very best to heal on my own I’m so glad that today it dawned on me that I really need to pay attention to this more! I have right jaw muscle all from stress.. my revelations about my health are actually very interesting. Definitely going to try again to not drink so much coffee

[@zakiashad5411]

Thank you it worked!

[@mgw9562]

THANK YOU!!!!! This is a big help!

[@WizardofhealthNetResource]

You welcome! Thanks for the feedback.

[@darkarchitect491]

I've come really close to taking my own life because of this pain for 7 years.. I am in a really bad way. sciatica and all sorts of eating issues and breathing issues. I am completely fed up.

[@mattparr3038]

How are you getting on mate, improving I hope..

[@sunepaier3315]

Hi?

[@lisamarie8005]

How are you doing now? That made me so sad to read. I hope you have found some relief

[@rachell4417]

Great information

[@kells4723]

Thank you for posting this self-massage technique! Like so many, I suffer from tightness and migraines, and this trigger-point message is a life saver. Merry Christmas!

[@Oyik.exclsv]

Same its been hurting 4-5 days

[@hgspiritmessages1965]

This gave instant relief omg ty

[@DeedeeSch1]

Thank you!!!

[@shweetiepetina6924]

Thanks for this great video. I have problems driving in the car and when I have to hold my right arm higher such as typing on a keyboard. Especially when I sit. Intermittent digastric and neck spasms making swallowing tight. How long do you think this will take to see some relief? I have all the symptoms of an angry SCM. I think I threw something off violently coughing from post nasal drip. They aren't sure what's going on with me and want to try a nerve block or cortisone injection as my X-ray shows moderate stenosis c5-6. I'm leery but have had this problem to no avail for 6 years. And...the coughing fits, too. I feel it's something obvious. Darn doctors don't know about all these muscles. Ughh!

[@danielmateofitness7618]

Instant relief!!!!! Insane

[@fra813]

Thank you so much!

[@prmsolver]

I'm 19 female. I have TMD, and my neck and back is SUPER TIGHT. My physio told me I have very limited mobility in my neck.

[@beebee68]

Thank you

[@TimmyOsman]

thank you

[@carlfreiermuth5424]

ooh that feels terrible, baby steps. I suffered a hefty injury. Slowly I restore.

[@malindaperera8956]

Great relief

[@mikiii5418]

Hello wizard of Health, I hope you can help me here. Couple days ago I have noticed pain that I feel under my clavicle and it kinda spreads to shoulder but not entierly. It stops me from doing pullups, Ive watched alot of videos of shoulder and neck anatomy but I cant find any muscle in that videos that passes right through that area. Maybe top of clavicular head or bottom of anterior trapezious. Do you know what could it be and how to treat it? Thanks in advance

[@DekkarJr]

Thank you so much Dr. this was driving me insane and it felt like I had a drillbit going out the back of my skull and into my jaw and ear.

[@WizardofhealthNetResource]

Glad it could help!

[@DekkarJr]

Yessir helped me so much! You've helped me more than my own doctor has! This provided more relief for my pain than codeine and oxycodone have. And it was instant too. I have a massive knot in there, have for several years now. I think it is because I take adderall for ADHD and it causes my jaw and facial muscles to tense up a lot. I'd tried everything, pain pills, muscle relaxers, yoga, stretching and this is the best thing so far!!

[@r.r.hughes9808]

thanks man!

[@MO-bx1yx]

Thanks alot

[@jasonphillips6525]

I was getting some major relief before this video ended.

[@fredscutts899]

Thank you! Has anyone got any experience of how this would release the muscle over time and reduce the swelling?

[@lisaeckman27]

This whole muscle is swollen and causing pain and headaches. Is it just the lymph nodes? Thank you so much anyone who knows. Doctor didn’t see this when I went to appt but I can feel it

[@c1h9o8b0i]

Ty so much. I was worried it could be something else due to the fact that I started to feel tingling sensations in my face. In reality it was this tender muscle. Ty again.

[@SimpleMathematics]

Same, Did you get it resolved?

[@DebtCollecta]

@@SimpleMathematics have you recovered?

[@karlinhahf]

Trigeminal nerve? Theres a whole about two inches each side of the nose… just rub it in there gently on circular motion.

[@c1h9o8b0i]

@@SimpleMathematics yeah. It went away after roughly a week of doing these steps. I attribute the pain to sleeping in funky angles without a pillow lol.

[@DebtCollecta]

@@c1h9o8b0i absolutely

[@M3KH1_259]

Thanks

[@xero1982]

I suffered from acute vertigo, and have been left with a residual dizziness that has only slightly improved over the course of an entire year. In the first 4 months I had strong flutters of dizziness when turning my head. Also suffer from tinnitus, eye movement issues, random short headaches, eyelid twitching and paresthesias down my arms. Been seeing a physio for 5 months and we narrowed it down to possible thoracic outlet syndrome due a combo of poor posture, sleeping position and playing sport. Last week my physio focused on my SCM after I noticed some pain in the area, and next day my dizziness had significantly improved. Only lasted a day, which shows I have a lot of work to do. Doing self massage is also giving me glimmers of relief too, so I think I finally have a solid diagnoses of SCM Syndrome. Next appointment is next week, and after a year of near depression with this it can't come soon enough!

[@Zizou_Nederland]

How are you now bro

[@xero1982]

@@Zizou_Nederland Made huge progress before Christmas through regular strength training, but my neck let go again and the dizziness returned after sleeping on a sofa for a week after catching covid. I stopped the physio sessions as an online neurologist recommended a focus on strength over stretching and massage, and physio agreed. It really worked for me, for the week leading up to the reinjury I started to feel normal. Still haven't pinpointed the exact cause, but I'm like 75% sure it's longus colli tendonitis, with inflammation around the nerve roots. That was my physios thought too. Slowly building it up again now. Are you having similar symptoms?

[@daniellecarr7665]

Your demonstration is so straightforward and exactly what I was looking for! I needed to send a video to a friend of mine who was in a car accident and got whiplash. None of the other videos came even close to being so thorough and yet direct and easy to follow. As a massage therapist, I find this very helpful! Thanks! I will share on my business FB page as well.

[@WizardofhealthNetResource]

Glad it could help! Appreciate the feedback

[@RobertSantos-rw8dy]

Thank you this has helped... Not sure why this has started to hurt? I suspect my pillow may be the cause.. I have switched to a more neck-neutral pillow.

[@emigrant4life]

I also have pain in this muscle, which gives in the head and shoulder and even in the arm, but neurologists say that this is a herniated disc c6-c7)

[@alfredalfredo5080]

Love you ❤️❤️❤️❤️❤️❤️❤️👍thank You soooo much

[@pearl2236]

I have cramps in neck muscle. It helps .

[@neelam507]

Hi .... Thanks for showing that. Is this for trembling of the head, cause I get that all the time. Thanks. Please please reply me back cause I have trembling head all the time,and I take Ativan, and I want to stop that ,please help me for that thanks sir...

[@WizardofhealthNetResource]

hi angus, that's a great question. I shot the video cause most of my patients require more self treatments than treatments with me. The key is really to turn the head so the SCM pops out. Notice how I'm not pressing on the muscle but wrapping my fingers around it as it pops out. This way, Im' usually more comfortable in getting the muscle. I've seen others press and apply a stripping massage on the muscle itself. That can in fact lead to stripping over the carotid artery also. So one of the nuances is to find the SCM and wrap your fingers around it. Secondly, apply just enough pressure where you are recreating your symptoms. The symptoms should be gradually reducing as you do this. If not, then stop and go to another spot. Majority of the time, you're not going to experience any adverse effects in this area. However, for anyone that is hesitant to do the technique, i always advise getting it first done by a qualified health professional. See how they treat the muscle, and then ask them to specifically show you how to do it. That would be my advice to anyone that still wants to be cautious. Hope that helps!

[@idamasunzu8711]

Hi.... Thank you so much so now i can treat myself may GOD bless you

[@LebronJames-bj3yu]

Wizard of Health hey i got injured yesterday playing baskeball and it hit my muscle now there is a lymph node should i play again or not btw i woke up and felt a migraine headache should I get worried

[@cotreigen8189]

thx you

[@angielopez-zb9nk]

Absolute sickening pain !!!

[@cruzgutierrez4602]

Omg I can feel the trigger point back of my posterior neck muscles

[@spiritualwisdom515]

tyvm

[@churchesmaxiumuschicken7558]

Can this problem radiate to behind the eye and nasal? (Basically sinus areas)