This Will Fix Your Tight Neck Way More Than Stretching

Summary

This video addresses the root causes of tight sternocleidomastoid (SCM) muscles, explaining how muscle imbalances, asymmetry, and compromised breathing patterns can lead to discomfort. The SCM muscle plays a key role in head movement and rib cage elevation, impacting posture and breathing. The video outlines two main reasons for SCM tightness: one caused by neck rotation and side bending, and the other by rib cage elevation due to poor breathing. It offers practical exercises for alleviating SCM tightness and improving posture, with a focus on enhancing neck rotation and chest wall expansion.

Takeaways

• 😀 The sternocleidomastoid (SCM) muscle can be tight for two main reasons: improper head posture or overcompensation in breathing.
• 😀 The SCM attaches to the skull, sternum, and clavicle, and is responsible for rotating and side bending the head.
• 😀 The SCM also plays a role in elevating the rib cage, particularly when the diaphragm is not functioning optimally.
• 😀 Most people experience asymmetry in their body, with one shoulder being lower, leading to imbalance in rib cage expansion.
• 😀 If one shoulder is lower, the head may be tilted to the opposite side and turned towards the same side, shortening the SCM on the opposite side.
• 😀 When one side of the rib cage is restricted, the SCM on the same side overworks to assist with rib cage elevation for breathing.
• 😀 Tightness in the SCM can be assessed by comparing head rotation and side bending in a neutral posture.
• 😀 If the head rotates more easily in one direction but side bends more easily in the other, this indicates a potential tightness in the opposite SCM.
• 😀 To address SCM tightness from poor posture, exercises to improve head rotation and side bending are essential.
• 😀 For rib cage elevation issues, exercises to expand the chest wall on the restricted side can alleviate overworked SCM tension.

Q & A

What is the primary function of the SCM (sternocleidomastoid) muscle?

The SCM muscle primarily has two functions: it helps tilt the head to the same side when it contracts and it can rotate the head to the opposite side.

How does the SCM muscle contribute to our breathing patterns?

The SCM muscle can elevate the rib cage because it attaches to the collarbone and sternum. When the diaphragm is not functioning optimally, the SCM compensates by helping to lift the rib cage to assist with breathing.

What role does asymmetry in the body play in SCM tightness?

Asymmetry, such as having a lower shoulder on one side, can affect the chest wall's ability to expand. This leads to the head being turned toward the lower shoulder and side bent to the opposite side, which can contribute to SCM tightness on the side of the head's tilt.

How does a lower shoulder on one side of the body affect neck muscle function?

A lower shoulder typically results in the chest wall on that side being pulled down and restricted in expansion, leading to the head being tilted towards the side of the lower shoulder and turned to the opposite side. This causes the SCM muscle on the tilted side to become shortened and tight.

What does it mean when someone has chronic tension in their SCM muscle?

Chronic tension in the SCM muscle could mean that the muscle is being overworked, either because it is holding the head in a fixed position (tilted and turned) or because it is compensating for restricted rib cage expansion during breathing.

How can you assess which SCM muscle is causing your neck discomfort?

To assess which SCM muscle is involved, you can perform a self-test by sitting tall and checking the rotation and side bending of your head. If you notice one side is easier to rotate or side bend, this may indicate the affected SCM.

What is a key indicator for determining which side of the neck needs attention?

The key indicator is the rotation and side bending of the head. Typically, you will have better rotation to one side and better side bending to the opposite side. The tighter SCM will correspond to the side that has limited side bending or rotation.

What should you do if the problem is related to rib cage expansion rather than neck position?

If the issue is related to rib cage expansion, you would focus on exercises that help open up the chest wall on the restricted side, reducing the overcompensation of the SCM muscle in the breathing process.

Can you describe an exercise for improving SCM tightness related to head rotation and side bending?

One exercise involves sitting with a light resistance band attached to something high, keeping the shoulders relaxed, and focusing on deep breathing. The goal is to engage the abs, drop the shoulder, and stretch the SCM by slightly turning the head to the side and breathing deeply without neck tension.

How often should you perform exercises to relieve SCM tightness?

Exercises should be performed daily for at least three sets of 5 to 8 slow breath cycles per set. Consistency is key, and benefits should be noticeable immediately with gradual improvements over time.