Effective SCM Stretches for Alleviating Tension and Neck Pain

If you’ve ever experienced sore or tense neck muscles, you’ll know that the pain and restricted movement can impact your daily life. The good news is that tension in neck muscles, such as the sternocleidomastoid, can be reduced and even prevented with a simple stretching routine.

The sternocleidomastoid (SCM) muscle is a major neck muscle, connecting the sternum (breastbone) and collarbone to the mastoid process behind the ear. It plays an important role in controlling head movements, so keeping it flexible is essential for maintaining good posture and preventing injury.

As a chiropractor in Victoria, BC, I regularly see patients with neck pain and tension, and SCM tightness is one of the most common culprits. Here’s a look at some of the best stretches for your SCM that you can do at home with minimal equipment. These exercises are safe to do daily and can help protect you from strain or pain due to tightness in these muscles.

Key Takeaways

What the SCM is – The sternocleidomastoid runs along each side of your neck and controls head rotation and flexion. Tightness here is a common driver of neck stiffness and headaches.
SCM stretches – Gentle targeted stretches like seated neck stretches, head tilts, and neck flexion can help reduce tension and improve range of motion when done consistently.
Go slowly and within your comfort range – Slow, controlled movements protect your cervical spine. Stop any exercise that causes sharp pain, tingling, or dizziness.
See a chiropractor if pain persists – Stretching supports your care, but if your neck pain keeps coming back, it’s worth getting to the root of the problem with a proper chiropractic assessment in Victoria.

Why Your SCM Gets Tight

The SCM is one of the first muscles to tighten when you spend long hours looking down at a screen, sleep in an awkward position, or carry tension from a stressful day. For many people in Victoria who work at desks or spend long commutes on their phones, this muscle rarely gets the attention it deserves. When the SCM becomes chronically tight, it can contribute to neck stiffness, limited rotation, and even tension headaches. Consistent stretching is one of the best ways to keep it healthy.

You can find more details on what causes common neck and back pain in this related post from the Mind Body Spine blog.

The 7 Best SCM Stretches

1. Seated Neck Stretch

The seated neck stretch is a great sternocleidomastoid (SCM) stretch to start with. It’s simple and easy to do, no matter your fitness level.

Sitting up straight and tall, take your right hand over the top of your head and reach down and across to the left side of your face with your fingertips.
Gently tilt your head to the right shoulder, then press on it slightly with your right hand. You should feel a nice stretch in the muscles along the left side of your neck.
Hold for around 15-30 seconds before releasing slowly back to the centre.
Repeat a few times on each side, focusing on taking slow, deep breaths to sink deeper into the stretch with each repetition. This will help increase flexibility and release any tension or tightness held within those muscles.

2. Neck Rolls

Begin by sitting or standing up straight with your shoulders relaxed and back. Then, slowly roll your head in a circular motion in one direction several times before repeating it in the other direction. Make sure to keep your shoulders relaxed while you do this so as not to strain any neck muscles.

As you move through the circle, focus on activating different parts of the SCM muscle group until you have worked every inch of it. With regular practice, these stretches can help improve posture and reduce stress levels.

Note: Keep neck rolls slow, gentle, and within a pain-free range. If you have a history of disc issues, cervical stenosis, or hypermobility, skip the full circular motion and stick to the individual movements in the other stretches below instead. Stop if you feel sharp pain, tingling, or dizziness.

3. Head Tilts

To perform this action, begin by standing or sitting in an upright position with your spine straight. Then slowly tilt your head to the left side until you feel a mild tension along the right side of your neck before reversing sides.

Hold each position for 10-15 seconds and repeat up to four times on each side, depending on comfort level.

4. Shoulder Shrugs

To perform a shoulder shrug, stand or sit up straight with good posture and bring both shoulders towards your ears. Hold for five seconds before releasing them back down.

Try not to hunch forward during this exercise; instead, keep your chest lifted throughout the movement. Repeat 8-10 times for maximum benefit, pausing at the highest point each time before slowly lowering your shoulders back down again.

You may notice the tension in your SCM gradually lessening after several repetitions of this exercise.

5. Neck Extension

Neck extension exercises combine upward chin tilts with forward flexion. This movement helps improve posture by strengthening the muscles in the back of the neck, which can help prevent pain and stiffness from poor posture.

Sit up tall and keep your shoulders relaxed. Gently tilt your chin upward to make your face as parallel with the ceiling as possible, then bring it slowly down towards your chest as you pull your shoulder blades together behind you.
Do these exercises slowly for about 5-10 seconds, then release and carefully return to an upright position.
Remember to breathe throughout these movements and focus on maintaining good form by avoiding any jerky or fast motions.

6. Neck Flexion

By performing this exercise, you can help relieve muscle tension and increase your neck’s range of motion.

Sit or stand tall with your shoulders relaxed and chin parallel to the floor.
Slowly drop your head forward until you feel a gentle stretch along the back of your neck. Hold for 20-30 seconds before slowly returning to the starting position.
Additionally, adding slight turning motions to each side as you lower into the stretch may provide more relief from tightness throughout the area.

7. Head Lifts

To do this stretch correctly, start by lying down on your back with both knees bent and feet flat against the floor.

Use your hands to gently support your head as you lift it so your chin points towards the ceiling.
Maintain this position for five seconds before slowly lowering your head back onto the floor.
You should feel a gentle stretch throughout your neck, especially in the SCM muscles along either side.
You can also modify this exercise if needed by placing a rolled towel under your neck while performing the lift. This will provide extra support and help you maintain proper form during the movement.

TIP: If you prefer to watch a video tutorial on stretches, check out my neck-stretch videos online for step-by-step guidance.

For a broader set of movements to support your neck, take a look at the neck exercises and stretches page in the Mind Body Spine exercise library.

Frequently Asked Questions

What causes sternocleidomastoid pain?

SCM pain is most often caused by prolonged poor posture, such as looking down at a phone or screen for long periods, sleeping in an awkward position, or carrying a heavy bag on one shoulder. Muscle tension from stress is another common contributor.

How often should I do SCM stretches?

These SCM stretches are gentle enough to do daily. A short routine of 5-10 minutes in the morning or after long periods at a desk can make a meaningful difference over time. Start with the stretches that feel most comfortable and build from there. If any stretch causes pain beyond a mild pulling sensation, stop and check with a professional.

Can a chiropractor help with SCM tightness and neck pain in Victoria?

Yes – chiropractic care can be a helpful part of managing neck tension and related symptoms. At Mind Body Spine in Victoria, I work to identify the root cause of neck pain and develop a plan that may include adjustments, targeted exercises, and postural guidance. If stretching on your own isn’t giving you the relief you’re looking for, an assessment is a good next step.

We Care About Your Mind, Body and Spine

At Mind Body Spine in Victoria, I believe that exercise is one of the most important factors in long-term health. By incorporating strength and stretching into your daily routine, you can support your neck’s mobility, reduce discomfort, and get back to doing what you love.

If your neck pain keeps coming back, let’s get to the root of it. I’ve been working with patients in Victoria and the surrounding communities – from Oak Bay to Langford – to help them move better and feel better. Stretching is a great start, and total body chiropractic care can take it further.

Ready to get back on track with your neck health? Call Mind Body Spine at 250-885-2320 or book your appointment online. You can also browse the home exercise library for more exercises to support your care at home. Find us and read patient reviews at Mind Body Spine on Google.