Diagonal Scalleni/SCM stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Diagonal Scalleni/SCM stretch )

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Name of exercise  Stretch Scalleni/SCM
Other names of exercise Diagonal Scalleni/SCM stretch
Description of exercise The Diagonal Scalleni/SCM stretch is a simple yet effective exercise that targets the sternocleidomastoid (SCM) muscle, which runs along the side of the neck. To perform this stretch, sit or stand with good posture, then tilt your head to one side while gently pulling your opposite ear towards your shoulder. Hold for 15-30 seconds, then repeat on the other side. This stretch helps to release tension and tightness in the neck and shoulders, improve flexibility and range of motion, and can also help alleviate headaches and neck pain. It is important to perform this stretch slowly and gently, avoiding any jerky movements.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Cross arms over chest.
  • Place hands over upper ribs and collar bone and firmly press downward toward stomach.
  • Gently bend neck to the side and backward slightly.
  • Hold stretch, relax and repeat.
  • Repeat stretch on opposite side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion, Rotation, Side Bend, Diagonal
    Type of Action Abduction, Elevation, Retraction, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Reduced tension in neck and shoulders
  • Increased range of motion in neck and shoulders
  • Improved blood circulation
  • Reduced risk of neck and shoulder injuries
  • Improved flexibility in neck and shoulders
  • Reduced neck and shoulder pain
  • Improved breathing
  • Improved balance
  • Reduced stress and tension in entire body

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Diagonal Scalleni/SCM stretch exercise should be avoided in the following situations:Recent neck injury: If you have recently suffered a neck injury, it is best to avoid this exercise until you have fully recovered. Stretching the neck muscles can aggravate the injury and delay the healing process.
  • Neck pain or stiffness: If you are experiencing neck pain or stiffness, it is important to consult with a doctor or physical therapist before attempting this exercise. They can assess your condition and determine if this stretch is safe for you to do.
  • Nerve impingement: If you have a nerve impingement in your neck, this exercise can put pressure on the affected nerve and worsen your symptoms. It is best to avoid this stretch and consult with a medical professional for proper treatment.
  • Dizziness or vertigo: This exercise involves tilting the head and neck, which can cause dizziness or vertigo in some people. If you experience these symptoms, it is best to avoid this stretch and seek medical advice.
  • Recent surgery: If you have had surgery on your neck or upper back, it is important to avoid this exercise until your doctor gives you the go-ahead. Stretching too soon after surgery can disrupt the healing process and cause further complications.In general, if you have any concerns or medical conditions related to your neck or upper back, it is best to consult with a healthcare professional before attempting the Diagonal Scalleni/SCM stretch exercise. They can provide personalized advice and modifications to ensure your safety and prevent any potential harm.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Stretch will be felt in front and side of neck.

    • Helpful in Diseases

  • Whiplash
  • Neck pain
  • Tension headaches
  • Cervical radiculopathy

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    Frequently asked questions

     

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