Here’s a stretch for your sterno-cleidomastoid (pronounced “ster-no cligh-doh mas-toid,” or SCM) muscle, which runs from behind your ear down to your collarbone. It’s big, powerful, and a major contributor to head-forward posture, which in turn leads to aches and pains in the back of the neck. This is the stretch I give most often to my patients, to counter the effects of sitting at a computer, driving a car, or anything that causes you to lean forward.

Thanks to my fabulous colleague at Trikinetic, Ray Ranger, RMT, for modelling the positions.

This is your SCM muscle:

To stretch it, try to make your neck look like this:

Let’s break that down. First of all, some guidelines for stretching:

• Make sure you’re in a stable, comfortable position.
• Stretch on the exhale.
• If you feel pain, back off a little.
• Hold the stretch for 4-10 breaths, or until you feel the resistance soften.
• 3 times each side is considered ideal, but if you’re short on time then some is better than none.

SCM stretch:

1. Pin your shoulder on the side to be stretched – sit on a chair and hold the seat, or reach behind and grab your elbow with your other hand.
2. Sidebend your head and neck away from the side you’re stretching.
3. Turn your face up, towards the side you’re stretching.
4. Maintaining side flexion and rotation, tip your head and neck back.
5. Play around with the three movements until you feel the stretch in the side and front of your neck.

Got questions? Please ask me! I’m here to help.

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© William Wells 2015.