A classic trigger point pattern has been identified in the sternocleidomastoid muscle, first described by Guimberteau. It’s also known as the SCM muscle or simply “the scalene.” Will it surprise you to learn that the scalenes are one of the most common causes of neck pain? Spasms here can mimic many other conditions. This is a very strong, postural muscle group that works constantly to keep us upright, and it’s surprisingly vulnerable to stress patterns. Several muscles may be involved in these patterns at once. The scalene group ties together several mastoid points, including trapezius #3 (atop your shoulder), splenius cervicis (painful tension band running up the back of your neck), and sternocleidomastoid (turn your head and you’ll see the bulge it forms on either side of your neck). If you feel pain up to your temples, chances are that these muscles are at fault. I learned about this muscle from another skin specialist (and friend), Katie Rodan, M.D., whose office is in California — not too far from where I live.
Known as type 3 fibers, they’re hard-working but underused, so they tend to be tight and “stuck.” The difference between scalene type 1 and 2 is that the 1s get anxious when we hold our necks in a forward position for long periods, while Type 2s just get tight and then stay that way. It’s only the type 3s that we can do something about — at least temporarily until they revert back to their unsatisfied state. You can use the best neck massager.
To stretch your sternocleidomastoid muscles, simply lean your head as far as you comfortably can over your shoulder (without pain). In this position, apply slow pressure with a round object such as a softball or racquetball to the upper side of your neck for 90 seconds. Repeat on another side. Then move down from the base of the skull onto the trapezius muscles in between them with a tennis ball or lacrosse ball for 90 seconds per side. And lastly, roll a rolling pin under each earlobe for 90 seconds per side.
Stretching is not just for physical therapy patients, it has great benefits for everyone. Stretching can reduce chronic tension headaches and migraines, relieve neck pain caused by reading in bed or using electronic devices, prevent lower back pain associated with long periods of standing or sitting, decrease muscle cramps commonly experienced during periods of professional stress, increase circulation to help prevent grey hair…I could go on here but you get the point! Stretching is good for your whole body.
You can stretch anytime anywhere. Here are some stretches that I do personally when I am stuck waiting somewhere like the DMV/Post Office/Supermarket etc. Hold each position until you feel a gentle stretch (not pain!) and release. Repeat each stretch 3x.
1) Neck Rolls:
– Bring your left ear to your left shoulder, hold for 2 seconds and repeat in the other direction. Repeat 10x in both directions. This is a great way to wake up before you start your day! Your neck muscles can get very tight from a full night’s sleep or from constantly looking down at your smart devices all day long.
2) Shoulder Shrugs:
– Roll your shoulders back 5 times then roll them forward 5 times while taking deep breathes through your nose. Try not to push up with the shoulders when rolling forward but instead try retracting them towards the spine which will cause you to feel a good stretch over time as opposed to a more of a quick release of pressure.
3) Lateral Flexion (side bends):
– Lift your arms up overhead then pull one wrist towards the opposite shoulder while taking deep breathes. A nice stretch should be felt on that side of the body. Repeat on the other side. This stretch is also great to do after long car rides or when you are in any position for too long which leads to tight muscles and poor posture.
4) Neck Rolls:
– Roll head in a circle clockwise 5x, counterclockwise 5x, then eyes look down 5x then back up to center 5x with deep breathe through the nose. More often than not our neck is forward in some way which leads to tightness and stiffness. This stretch feels so good and it is SO important to take care of our necks, such a vital part of the body – don’t neglect your neck!
5) Shoulder Rolls:
– Roll shoulders 5x clockwise and counterclockwise with a deep breath through the nose. This stretch will help release tension in the traps and shoulder muscles which can be felt with lots of tightness and pain after bodybuilding workouts or just day-to-day activities.
6) Forearm Extensors Stretch (Palm up)
– While standing makes a fist as tight as you can then bend at the elbow 90 degrees as shown in the picture (palm up), now extend the wrist by pulling downwards on the back of your hand. You should feel a stretch in your forearm muscle if you do not, bend the elbow to 90 degrees keeping the fist balled up, and repeat by pulling even harder downwards on your palm with your other hand for this is an intense stretch so make sure to do it slowly when starting out targeting that forearm extensor muscle that runs along the top of our forearm all the way into our hands. (there are two muscles – one moves finger/thumb while another flexes wrist/extends thumb)
– Repeat 3x both arms. This exercise will help increase grip strength which is highly beneficial when training back or biceps since pullups and chin-ups require huge gripping power. Also trains wrist stability for movements like skull crushers and overhead extensions.
– If you suffer from tennis elbow, I would only do this exercise on the injured arm as it targets very similar muscles and can aggravate the injury even more so.
– After doing this for a month or two my forearms were bigger than usual which is very unusual for me since I have never had big forearms before. It was because of this exercise alone!
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