What are the best stretches for the sternocleidomastoid (SCM) muscle?

Sternocleidomastoid Stretching Techniques

For optimal sternocleidomastoid (SCM) muscle stretching, perform static stretches 2-3 days per week (ideally daily), holding each stretch for 10-30 seconds and repeating 2-4 times per session, with the goal of 60 seconds total stretching time per muscle group. 1, 2

Stretching Frequency and Duration

• Perform SCM stretches ≥2-3 days per week, with daily stretching providing the greatest gains in range of motion 1, 2
• Hold each static stretch for 10-30 seconds for most adults 1, 2
• Older adults (≥65 years) may benefit from holding stretches for 30-60 seconds 1
• Repeat each stretch 2-4 times to achieve a total of 60 seconds of stretching time per session 1, 2

Proper Stretching Technique

• Stretch to the point of feeling tightness or slight discomfort, but never into pain 1, 2
• The SCM is located at the anterior margin of the muscle between the angle of the jaw and the cricoid cartilage 1
• Stretching is most effective when the muscle is warmed through light to moderate aerobic activity or external heat (moist heat packs or hot baths) 1
• For the SCM specifically, the stretch involves rotating the face contralaterally while applying gentle tension 1

Clinical Evidence for SCM-Specific Stretching

Combined SCM stretching and massage (3 times per week for 5 weeks) significantly reduces pain and disability while improving range of motion and endurance in individuals with chronic neck pain 3. This study demonstrated:

• Greater improvements in pain, disability, and endurance compared to conventional physiotherapy alone 3
• Enhanced range of motion in extension, lateral flexion, and rotation 3
• The combination of stretching exercises and massage to the SCM muscle provides superior outcomes 3

Special Populations

Infants with Congenital Muscular Torticollis

• Stretching treatment of 100 repetitions per day is more effective than 50 repetitions for improving head tilt and cervical range of motion 4
• Both dosages effectively improve head tilt, cervical passive range of motion, and SCM muscle growth 4
• Gentle manual stretching is the standard treatment approach 5

Ergonomic Considerations

• Maintaining proper head position reduces SCM tension and minimizes risk of headaches, neck pain, and dizziness 6
• Prolonged incorrect head positioning with spatially misaligned computer monitors increases SCM tension 6

Integration with Comprehensive Exercise Program

• SCM stretching should be part of a well-rounded flexibility program that includes all major muscle-tendon units 1, 2
• Static flexibility (active or passive), dynamic flexibility, and proprioceptive neuromuscular facilitation (PNF) are all effective stretching methods 1, 2
• For PNF stretching of the SCM: perform a 3-6 second contraction at 20-75% maximum voluntary contraction followed by a 10-30 second assisted stretch 1

Common Pitfalls to Avoid

• Never stretch into pain—stop at the point of tightness or slight discomfort 1, 2
• Avoid stretching cold muscles; always warm up first 1
• Do not perform ballistic (bouncing) stretches on the SCM without proper training, as static stretching is safer and equally effective 1
• Ensure proper head and neck positioning to target the SCM specifically rather than adjacent structures 1, 6