SCM Stretch

How to do it

1. Sit or stand upright with your spine tall and your shoulders relaxed.
2. To stretch the right SCM, place your right arm behind your back and allow the right shoulder to remain down.
3. Place your left hand lightly over the right side of your head.
4. Gently side-bend your head to the left, moving the left ear toward the left shoulder.
5. While maintaining the side bend, slowly rotate your face toward the right.
6. Lift your chin only slightly so that you look diagonally upward.
7. Stop when you feel a gentle stretch running from behind the right ear toward the front of the right collarbone.
8. Hold without forcing the position, then lower your chin, return your face to the centre and bring your head upright.
9. Repeat on the opposite side.

Form cues

• Use three small movements: side-bend away, rotate toward the stretching side and look slightly upward.
• Keep the stretching-side shoulder relaxed and lowered.
• Keep your chest facing forward rather than rotating your torso.
• The extension component should be very small; looking sharply upward is unnecessary.
• Keep your jaw relaxed and avoid clenching your teeth.
• Do not press on the front or side of the throat.
• Stop immediately for dizziness, visual changes, nausea, headache, throat discomfort, numbness or radiating arm symptoms.

Dosage

2 × 15s per side

Muscles worked

Stretches: sternocleidomastoid

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