Strengthen your sternocleidomastoid muscle | The MSK Physio

[@seemagul8536]

I had been suffering from severe pain in my left arm and neck which radiated to my ear and jaw and sometimes to my throat and even my stomach. After seeing many doctors and many tests including an MRI there was no relief. The exercises you've shown have worked like magic. I think I had stained my neck muscles by using too much mobile and watching TV while lying down.Thank you so much for this video. May God bless you.

[@theMSKphysio]

Fantastic news! Glad that you found these exercises helpful :).

[@thetoyota86perspective54]

@Seema Gul I'm in exactly the same boat. Many doctors and MRI telling me nothing Even Physio is a waste. These exercises are amazing !

[@anoopsivadasan3065]

I'm also in the same page; I've been a side sleeper for years and eventually got neck pain worsened with driving and IT jobs. The weakness even caused tingling eyelids. This simple strengthening exercise has been a boon!

[@bols0111]

Ditto! Thx ever so much. Also enjoy to Explorer the scalenes and upper chest/thorax extension. But the scm seems to be the Great Bugger here:)

[@xpost92]

This muscle causes insane problems. Definitely need to strengthen it, massage lasts about 5 minutes. I had cancer in the neck and the tumours and chemo weakened my neck. This muscle I’ve discovered is the main source of headaches and all kinds or crazy horrific symptoms. I’ve spent the last 3 yrs trying to figure it out. Really good video

[@theMSKphysio]

Thanks for the feedback Jascha! Happy to hear you have yound use out of the video. SCM can definitely be a source of headaches and various symptoms. Hope the strengthening journey is fruitful for you 😊

[@ginny177]

@@theMSKphysio I have to say I was sure I have a problem with my splenius capitis which has a very close location to SCM. But because of my right weak SCM I have had a visual problems and facial spasm and so called "myofascial induced dysautonomia"..totally horrible symptoms..I have been struggling this for 9 years...and last year was totally ruined by this. I am again approaching to this diagnosis!

[@jackjude]

Well figured out! Btw; How was you cancer diagnosised, if you don't mind me asking? I have a concern in this area, as regards a weakness in these muscles and some symptoms I can't figure out.

[@Lemorgg]

These neck muscles and upper back strengthening videos have been life savers! Feeling a world of relief for the first time in over 10 years. I really appreciate the explanations of how these muscles work together, given me so much more body awareness! Thank you thank you!

[@theMSKphysio]

Absolute pleasure. Glad to hear you've found benefit 🤗

[@absolutelynothingtoseehere]

Appreciate the low-key presentation

[@theMSKphysio]

Cheers!

[@sweetvuvuzela4634]

Buddy so grateful for this thorough explanation most videos suggest massages and stretching. You actually provide long term solution not temp relief. And thank you for sharing such valuable insights! Your videos always inspire and educate me. I appreciate your dedication to creating content that makes a difference. Looking forward to your next upload!"

[@pranav5007]

Thanks...more on strengthening muscles please

[@theMSKphysio]

Which ones! Some may already be on the channel 🤗

[@eduardsiger1860]

I’ve been sleeping in my stomach. Not good for this muscle. Woke up one morning and this muscle felt like it was pushing into my throat and had a sharp pain where it meets the collar bone. This exercise really helped thank you!

[@theMSKphysio]

Thanks you for the feedback! Glad to hear you found it helpful 🤗

[@garyhuntsr71698]

useful tips! thanks a lot, been trying to correct my bilateral unbalance of the stm for years...

[@theMSKphysio]

Glad you've found it useful!

[@MohamedHanif-q3s]

Thank you for your great exercise

[@Solestial_dusk]

amazing video, when turning my neck right it hurt (it started from when i believe i stretched a neck muscle too hard(also this happened like 1 month ago and had alr dissapeared))this video helped me with my nonexistent problems

[@MrAlexLowen]

Awesome video, thank you

[@josepereznavarro29]

Thanks for the sharing, very detailed.

[@theMSKphysio]

Thanks for listening! Appreciate your time 🤗

[@madelainamurphy4709]

Would this be good for tos which keeps tightening all the muscles in my neck in the right side, same side that causes all the arm and shoulder symptoms as well as numbness in the face

[@theMSKphysio]

@madelainamurphy4709 good question. TOS is multifactorial. I'd recommend that patients need to identify the combination of interventions that will work for them. This has the potential to be an aggravating exercise. Neck specific exercises certainly play a role at some point in the journey. Starting with breathing exercises is potentially a friendly place to begin - like this belly breathing here - kzbin.info/www/bejne/j17Ug4GBjZmFpZo Here are a couple articles on breathing to consider - www.themusculoskeletalclinic.co.nz/articles/are-you-breathing-to-your-potential www.themusculoskeletalclinic.co.nz/articles/breathing-for-activity

[@Jeffro_boy]

What's the progression timeline look like for this? Should I expect my weaker scm to be sore?

[@theMSKphysio]

Good question! There are a few things to consider for the timeline. First, should you expect it to be sore? Soreness: If the muscle is untrained, then yes, soreness can happen after training it. It can even provoke symptoms. The key is to keep symptoms tolerable. If they are not tolerable then do less next time and rest longer between sessions. General muscle soreness is to be expected with an unfamiliar exercise. A general rule of thumb is, if it is lasting longer then 2 days then next time do less reps/sets and build up capacity. Timeline: 1. Untrained muscle groups will gain strength quickly. This can be perceived within 3-6 weeks. 2. Trained muscle groups take longer and more strategic ways to gain strength. The timeline is variable here but usually expect 6+ weeks. 3. Experienced vs inexperienced individuals with strength training will also impact points 1-2. If you are experienced and have an untrained muscle, you may gain strength more quickly as you are familiar with the symptoms of strength training. If you are inexperienced and have an untrained muscle, the mechanical symptoms of strength training may be alarming and create apprehension to doing more. The apprehension becomes the first barrier to success. Use the advice on soreness here to overcome this.

[@Jeffro_boy]

@The Musculoskeletal Clinic Thank you. I'm typically in the gym 5 days a week but the past couple years have been hell with my neck as well as my overall posture causing chronic tightness and weakness. It's a complicated puzzle that's been hard to do on my own (PTs wanting to only focus on one component).

[@theMSKphysio]

@@Jeffro_boy sorry to hear this! Chronic pain is definitely a complex issue usually requiring interdisciplinary input.

[@Solestial_dusk]

i've been sleeping incorrectly and it has taken effect on my neck, giving me back posture and my neck slouches forward, i'm not sure if this is in your knowledge or depertment to know but i want to ask if you could help please? thanks.

[@theMSKphysio]

Hi there. I can't answer specific questions over KZbin as I don't have your injury history and don't know the specific situation. In regards to slouching, it isn't always a bad thing. You can try this exercise which helps with building flexibility that is the opposite of slouching - kzbin.info/www/bejne/gavanaqpqbyoZ9k

[@Solestial_dusk]

@@theMSKphysio thanks

[@nilofarkhan1672]

Sir i have torticollis since childhood I am 21 please tell how to cure it on left side

[@zMxrty]

Did you find anything that helps? I’m suffering with this myself

[@ginny177]

I would like to ask if my whole right side of neck is poor, which other muscles to strenghten as for similar anatomy with SCM please? scalenes etc

[@theMSKphysio]

Hi @ginny177, when phasic movements like this are challenging it is a good idea to regress the exercise to static holds. Some useful options here are the endurance tests for the neck. Have a read of this article here. All 3 of the endurance tests are included along with how to interpret your test results and create your own prescription. Once these are easy you will likely find that exercises like this SCM raise are more achievable - www.eccentricphysio.com/articles/how-to-test-and-train-your-neck-endurance

[@theMSKphysio]

Otherwise focus on the second exercise in the video. The 'isometrics'.

[@OLGALAZINDr]

wauuu,The sternocleidomastoid muscle is one of the largest and most superficial cervical muscles. The primary actions of the muscle are rotation of the head to the opposite side and flexion of the neck. The sternocleidomastoid is innervated by the accessory nerve.

[@gladoseus]

I love youtube. this is extremely effective wow

[@shivamnagi]

can i do neck curls with weights to hypertrophy my sternoclidomasteoid

[@theMSKphysio]

Sure can. The weight of your head my be sufficient though. Research shows hypertrophy comes from fatigue and effort full reps under 30 reps. So if you fatigue and it's effort full before you hit 30 reps you will get hypertrophy regardless of the weight. Different conversation for strength.

[@shivamnagi]

i want a thicker neck so i think i hav to go weighted currently i hav 15 inch neck which i managed to get by doing neck curls with plate before it was 14 inches

[@911beats]

@@theMSKphysio Should you do low reps under 5, with higher weight for just pure strength and stability?

[@theMSKphysio]

@@911beats in theory you could. I wouldn't have a beginner start with that though. More medium to advanced with neck specific requirements e.g. contact sports, motor racing etc

[@911beats]

@@theMSKphysio thanks for the reply, could you do a video on neck specific training for contacts sports or if you have any guides to these specific training can you send me a link where i can access them. thanks again

[@ytrew9717]

It's great exercise but it's not enough. to avoid back and front pain I also need to sit, and move my buste (without bending the neck, otherwise it doesn't work) from lean until the head is straight. I noticed that pushing with my hand on the back of my head makes it much more efficient, but somehow that doesn't always work, and I don't understand why. Maybe it has something to do with the position of the chin. Any idea?

[@theMSKphysio]

Really nice insight there! You are correct, for the other end of the SCM to move (that is the sternoclavicular joint end), the sternum has to lift up. This movement primarily comes from the neck and thoracic extensors, which occurs when pushing the head backwards, as you described. It may not work sometimes, if the muscles are occupied with another load. For example carrying a weight in your arms, looking down, pushing something. The above examples can modify the chin position. The chin position directly affects the flexibility of what you are talking about. How? If the chin is forward, the SCM connection at the head is short. This makes it hard for the sternum end to also shorten (the movement you are talking about). If you keep the chin down, the reverse happens. For some people, the flexibility to bring the chin down is challenging. The exercises below can generally help with this. You might find these videos useful which breaks down the specific movement you're talking about: -Upper ribcage breathing - kzbin.info/www/bejne/fYTNoH6ad6eVrqc -Neck and thoracic extensor training - kzbin.info/www/bejne/q4iciXyMi92fsLc -Neck extensor endurance - kzbin.info/www/bejne/aJqqq2WVg555qrs -Neck flexor endurance - kzbin.info/www/bejne/a4PCeqeBe999g68 Hope this answers your question!

[@ytrew9717]

@@theMSKphysio thanks a lot for taking the time to reply!

[@ytrew9717]

@@theMSKphysio I just wanted to thanks you again for your advices: it's life changing !

[@theMSKphysio]

@ytrew aw thank you! Happy to hear you're finding benefit!

[@y_y6153]

Hello! Thank you a lot for the video. This definitely gives a good sensation for the SCM. I'd like to ask you, how would you incorporate this principle/function into actual weighted exercises for hypertrophy/strength (bodybuilding/combat sports)? Like if we would take default plate head bends for example, how would we use this move to ensure it is safe for the vertebrae? (you can propose other variants, just want to keep SCM working like in this exercise). When I do plate exercises with my neck, I definitely feel more of other muscles and SCM is not fatigued enough. Doing this without weight feels even better for SCM than doing "correct" exercise with a plate for me.

[@theMSKphysio]

Great questions! I'll try to answer them succinctly. 1. Incorporation - it's about understanding what you want to achieve and ensuring the prescription matched up. For strength we need either effort, max speed, or near failure. For endurance we need near failure. For hypertrophy we need near failure. These are general guidelines. If you want more specific info I recommend checking out Chris Beardsley's book "Strength is Specific". 2. Safety - it is about doing things you are prepared for. Most aren't going to hurt themselves with progressive loading + complexity over time. Essentially develop the skill. Now if the skill requires high levels of load/tension then we need to consider its not just the muscles. Tendon's will need time to adapt as well. Tendons take significantly longer than muscles to adapt. Bones also take longer than muscles. 3. Plate exercise - the load is likely near your max and you are maximaly recruiting more of your flexor muscles to help move it. Relying on specific muscle feeling isn't always an accurate way of deciding if you are doing something 'right'. Focus more on the performance or achievement of the movement e.g. can I move the head this way, how accurate are you. This is where external vs internal cuing comes in. That is a large conversation. If you want to read more check out Gabriele Wulf's work with OPTIMAL theory.

[@Headrum]

When I do the first movement, my jaw feels like it's being exercised, specifically the tmj. Is that a known referral pattern?

[@theMSKphysio]

The SCM attaches reasonably close to the jaw joint. Typically neighboring muscles/joints will look to assist a movement if it feels challenging or for whatever reason that person has created that bracing strategy.

[@AdamBlumer]

I wish I knew what to do. I've had cervical dystonia for years, and my head wants to turn right with pretty much any work using my arms. The cause? My left SCM is way overdeveloped; it's even visibly larger than my right SCM. How can I develop my right SCM to bring better muscle balance and hopefully better muscular control?

[@theMSKphysio]

Dystonia is, as you likely know, is a neurological condition and may need to be treated medically. From a physio toolkit, a one sided sternocleidomastoid exercise like this version may be helpful in developing the right SCM. If it becomes easier you could start to hold a weight overhead with your hands and see if that changes any of the patterning - kzbin.info/www/bejne/eWbQmoGOpLx8mNE

[@AdamBlumer]

Thanks. I'll try this. @@theMSKphysio

[@ginny177]

it is difficult to do the 1st exercise cause one side is underworking and the opposite is doing the power of both sides. Impossible for me to the "both sides" I am overworking my traps as well and all muscles for compensating...

[@Oruji]

Try rotating your head towards the strong side, that should engage the weaker side more.

[@xpekerin4056]

When we do neck curls do we have to tuck the chin in or no (for better targeting the scm)

[@theMSKphysio]

Not tucked is better for SCM.

[@andrewjackson9737]

My neck went in an ultra cycling event...couldn't keep my head up...its called Shermers neck...is this the muscle I need to strengthen?

[@theMSKphysio]

I'd consider these options for your extensors - kzbin.info/www/bejne/aJqqq2WVg555qrs / kzbin.info/www/bejne/q4iciXyMi92fsLc

[@DaimonosUlv]

How many times should one do the laying back exercise? My neck muscles tremble badly once I do it, seems muscles are weak?

[@theMSKphysio]

Good question! If it feels weak and symptoms aren't the loudest sensation you have, then 2x/week is sufficient. You would need to do the exercise too, the point of it feeling 'hard'. A typical prescription might be to do your max reps and take 70-80% of this number as your reps per set. Increasing reps every week or so.

[@DaimonosUlv]

@@theMSKphysio the right side is actually a bit swollen and I am afraid it could be affecting my vagus nerve too, would the exercise still do good in that situation?

[@theMSKphysio]

@@DaimonosUlv if you're unsure why there is swelling, it would be reasonable to see a local health professional for input and guidance.

[@camillecali22]

Will this help cervical dystonia?

[@theMSKphysio]

Not to my knowledge unfortunately. Dystonia may be a cortical processing issue. These exercises assume regular processing is intact. There are options to ease symptoms which would be decided upon with a neurologist.

[@BirenDaftary]

I did the exercise at 4:25 yesterday. Did it for quite some time. Today i feel that my throat is slightly tight and swallowing feels a bit different. Can the exercise cause that? Literally feels like a lump in my throat.

[@theMSKphysio]

I can't give specific advice without having seen you do the exercise. That being said, it sounds like you likely went past the capacity of the muscles. Like anywhere in the body this can feel tight and uncomfortable for a few days. Being that this is around the throat, it can include swallowing and hyoid muscles. Let it recover and next time do much less.

[@Chieftainteroix]

Will this help if the scm is shortened and weak. I’m looking to strengthen at end range

[@theMSKphysio]

Yes it will.

[@inigoke2753]

I have been doing your neck exercises and pain and stiffnes gone...ah! Now i have a 17 inch neck so i had to change my shirts

[@theMSKphysio]

Ha! Brilliant.😅

[@Brazilra]

I have Ringing in the ear but massage and stretch never help me is that a good Thing that i trigger my symptome :)

[@theMSKphysio]

I can't give specifics without more information and an assessment but generally if an exercise triggers symptoms that are a tolerable amount during and afterwards then it can be safe. Tolerable has a varying definition for everything. So, proceed with caution! Try less reps/sets and less often in the week and see if that responds better.

[@vivaansharma1570]

I have swelling on the right side of my neck where jaw starts. Due to this my ear also feel heavy. I have this issue since 3 months. Also when i move my neck to the side, i have stretch like feeling. I feel this is scm muscle. Will this exercise help me reduce the swelling and that weird feeling. Please help

[@theMSKphysio]

Without an assessment it wouldn't be safe to give you specific advice. I'd recommend catching up with a local health professional to see what the source of your symptoms are.

[@festekiz]

👏👏

[@enderslicer5959]

Wow I see you're still replying to comments. I've heard from somewhere that strengthening the sternocleidomastoid muscle help deepen your voice. Do you know if this is true?

[@theMSKphysio]

I am indeed! The channel isn't dead! I've not heard of this. Voice depth is more a passive tissue thing from your vocal cord size. You could maybe create some more depth by changing your breathing pattern. This wouldn't be from SCM strength necessarily. More from breathing lower to produce sound. Rather than breathing in your upper chest (which SCM assists with).

[@JerrolGW2]

If one side of my sm is stronger when doing the basic neck holds without tucking the chin what you suggest to do ?

[@theMSKphysio]

Work them one at a time. It looks like you found the one-sided exercises on the channel :)

[@Shotzeethegamer]

I think I was accidentally doing this during hollow body holds

[@theMSKphysio]

It is impossible to avoid during hollow body holds. This is where sometimes you'll find the neck may be a limiting factor for what was intended to be an abdominal exercise!

[@rageonscuf3475]

How long should I hold this for and how many reps and sets

[@theMSKphysio]

Hi there. Thanks for the interest. You're asking a very specific question for something that requires an assessment. You can test yourself and see how many tolerable reps you can do. Do sets of 50-70% of this number. I can't give more specifics beyond this without an assessment.

[@rageonscuf3475]

Thank you for your fast and informative reply! I ended up doing 6 reps of an average of 10 second holds but I started shaking a lot so I backed off and will wait till tomorrow :)

[@xsbutter]

Too much talking with almost no time dedicated saying what I should actually do. I’m afraid to try these as I really can’t find a structure or order of hiw I should do them.

[@theMSKphysio]

Thanks for the feedback. Sorry to hear you didn't find what you were looking for. Are you looking for clarity on how many to do and how often etc?

[@HN-Anonymous]

The talking is very important, he doesn’t go straight into the exercise but rather explains the muscle and importance etc, keep up the excellent work sir! You have a new subscriber.