How to strengthen your sternocleidomastoid for head side flexion | The MSK Physio
Vložit
- čas přidán 10. 09. 2024
- As talked about in other videos the sternocleidomastoid (SCM) muscle is a tri-axial muscle; meaning it has the ability to move us in many directions. Because of this we need to make sure it is trained in all three of its capacities. Head side flexion is an important capacity as it contributes to keeping our head and eyes level with the horizon.
If you struggle to tilt your head (note, note neck!) side to side then this strengthening exercise is for you!
Find more of our content here:
www.themusculo...
/ themskclinic
/ themusculoskeletalclinic
#musculoskeletal #musculoskeletalphysio #mskphysio #themskclinic #themusculoskeletalclinic #scalene #sternocleidomastoid #splenius #longus #chintuck #forwardheadposture #neckrehab #thoracicinjury #strengthandconditioning #rehab #mobility #injury #neckinjury #flexibility #breathing #spine #neckmonth #thefringedistrict #kingsland #auckland #newzealand #physicaltherapy #physio #physiotherapy #neckexercise #whiplash #concussion #neckstrength #thoracicoutlet
thanks for this video👍🏻
Pleasure!
When I am standing my neck falls behind and makes it difficult to walk. What exercises can I do to strengthen muscles which are causing this torticollis kind of condition?
If it is torticollis, the management and outcome depend on your individual cause of it. From a biomechanical point of view, what you're describing would require exercises for flexion based movements of the neck and head. This video, along with the other sternocleidomastoid videos and neck flexor endurance video can be useful here!
Also check out the hands/and needs progressions as these will help integrate/coordinate neck movement with loading of the legs/arms.
Can this exercise affect your bite and cause jaw problems?
If someone found this very challenging they might clench the jaw. Other than that, it is not directly exercising the jaw.
What would be rep and set range starting off then progressing ? Also how often ?
There isn't any (to my current knowledge) any research indicating a gold standard here. What do do I encourage? That someone can perform 3x15ish reps and not feel phased by it i.e. can be conversational, no breath holding, face relaxed, body reasonably relaxed. This level of skill/ability tends to bring the therapeutic effect.
Most find 2x5 reps 2x/week a good starting point. If this isn't aggravating, or is easy then increase by 1-2 reps/week. Once at 2x15, add in a 3rd set and regress to 3x5-10ish and build up to 3x15.
If you look up other strengthening principles, there are many ways to go about this. The above is just a fairly easy to follow plan.
@@theMSKphysio thank you for the breakdown
Great video! Quick question. I can make this exercise isometric right? By moving the head one side, lifting my head and keep that position for 30 - 60 sec so I strengthen this way the SCM?
Thanks! Sure can. Do as you described.
Is this good To perform if u have a "military neck", and if not, then what is? 🙂
Hi there. By military neck, do you mean a 'straighter' or more flexed cervical spine?
There aren't clear good or bad exercises. There are times where something may not be appropriate or needs to be modified for an individual. In essence this exercise isn't bad or good for the definition of a military neck above. It has the potential to change the resting position of your neck though.
If you want to have more resting extension/lordosis in your neck then you will have to figure out why your neck is resting in that position. This could be from a previous local injury or from somewhere else. For example, loss of flexibility in the thoracic spine or lumbar spine can lead to flexibility changes in other parts of the spine. Like the cervical spine.
Solution? Ensure you can flex and extend your lumbar, thoracic and cervical spine. Also the nodding motion of 'yes' with the head. If any of these are hard then work on that! There are a variety of flexion/extension based exercises for all the above on this channel.
Hope that clears things up for you.
@@theMSKphysio thank you for the answer. By military neck i mean a completely straight cervical spine. I have good flexibility in my thoracic and lumbar spine, only one that hurts is my cervical spine(flexion&extension) my neurosurgion said its probably because of muscle stiffness that its straight but i dont know. Pain everyday ☹️
@@bettinablomqvist2783 gotcha. check out my article on endurance testing of the neck. You may find some useful information from testing there :) - themusculoskeletalclinic.co.nz/articles/how-to-test-and-train-your-neck-endurance
I've suffered badly with a tight Sternomastoid on my right hand side for 9 years. There's pressure on my ear and I also feel the need to pop my ear.
The pain when I try and stretch is very sore.
I've tried many things but get some relief but then it's always there.
Should I try these exercises?
Thanks
Sorry to hear this! The SCM can have this referral pattern. Your symptoms may also not be from a musculoskeletal cause.
Keeping in mind that exercise can bring on symptoms and make things feel worse. While these exercises are low risk, proceed with caution and generally it is advised to seek a local professional for an assessment to guide exercise prescription.
This exercise could be useful if the SCM is the source of your symptoms. Know though, that pain doesn't have a strong relationship with strength. Weakness can be a factor but not typically the only reason behind someone's pain experience. Weakness will typically be attributed more to loss of function.
It might be useful to start with the endurance tests and see if you can match normative values. Then move into something like this exercise. Endurance article with videos here - themusculoskeletalclinic.co.nz/articles/how-to-test-and-train-your-neck-endurance
@The Musculoskeletal Clinic Many thanks for the reply and info 👍 I decided to start a few of you're exercises yesterday and already noticed a significant change..
I've tried chiropractors, acupuncture,massage , somatics , yoga but nothing has helped.
I'll take things very slowly and see what happens. Thanks again. 👍
@@andrewbalfour9373 great news! That's the one. Chipping away with steady progress. All the best 👌
I'd like less talking & more exercise.
I hear ya. I'm adding short versions of everything. I believe there is a version of this one. If not, it's on the list 😊