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

( SCM stretch )

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Name of exercise  Stretch Sternocleidomastoid
Other names of exercise SCM stretch
Description of exercise SCM (sternocleidomastoid) stretch exercise is a simple and effective way to improve flexibility and relieve tension in the neck and upper back muscles. This exercise involves gently stretching the SCM muscle, which runs from the base of the skull to the top of the sternum and helps with head and neck movements. To perform this stretch, sit or stand with good posture and slowly turn your head to one side, bringing your chin towards your shoulder. Hold this position for 10-15 seconds, feeling a gentle stretch in the side of your neck. Repeat on the other side. This exercise can be done daily to help alleviate neck pain and improve range of motion.
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
  • Sit in chair.
  • Hold chair with right hand and use left hand to support head.
  • Bend neck forward, side bend to left, and turn head to right.
  • Lean body to left and slightly forward.
  • Hold and repeat.
  • Repeat stretch on other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation, Diagonal
    Type of Action Rotation, Duction, Flexion, Supination, Depression, Retraction, Circumduction, Extension, Abduction, Elevation, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced muscle tension
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Better blood circulation
  • Improved coordination and balance
  • Reduced stress and anxiety
  • Improved overall physical well-being

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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 SCM (sternocleidomastoid) stretch exercise is generally safe and beneficial for most individuals. However, there are some situations where it should be avoided:Recent neck injury: If you have recently injured your neck, it is best to avoid the SCM stretch exercise until the injury has healed to prevent further damage.
  • Neck pain or discomfort: If you experience neck pain or discomfort during the SCM stretch exercise, it is important to stop and consult a healthcare professional before continuing.
  • Severe neck conditions: If you have a severe neck condition such as a herniated disc or spinal stenosis, it is best to avoid the SCM stretch exercise as it may aggravate your condition.
  • Dizziness or vertigo: If you experience dizziness or vertigo while performing the SCM stretch exercise, it is important to stop and consult a healthcare professional.
  • Recent surgery: If you have had recent surgery on your neck or upper back, it is best to avoid the SCM stretch exercise until your doctor gives you the green light to resume physical activity.In general, it is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing medical conditions or injuries. They can provide personalized recommendations 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)

  • Avoid overstretching
  • Keep a straight back
  • Engage core muscles
  • Breathe deeply and evenly
  • Do not bounce
  • Stop if you feel pain
  • Use a mat or soft surface
  • Keep shoulders relaxed
  • Gradually increase stretch
  • Hold for 15-30 seconds

    • Helpful in Diseases

  • arthritis
  • fibromyalgia
  • sciatica
  • carpal tunnel syndrome
  • plantar fasciitis
  • tendinitis
  • bursitis
  • frozen shoulder
  • scoliosis
  • herniated disc

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    Frequently asked questions

     

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