The sternocleidomastoid muscle, also known as SCM, is a muscle located on each side of the neck. It connects the sternum, clavicle, and mastoid process, allowing us to rotate and flex our necks. However, sometimes the SCM can become imbalanced, leading to tension and discomfort. In this article, we will discuss eight aspects of correcting uneven tense sternocleidomastoid and provide helpful tips for individuals in Corpus Christi, TX.
1. Understanding the Causes of Uneven Tense Sternocleidomastoid
The first step in correcting uneven tense sternocleidomastoid is understanding its causes. Several factors can contribute to this condition, including poor posture, prolonged sitting or computer use, stress, muscle imbalances, and trauma. Identifying the underlying cause will help you develop an effective treatment plan.
Sitting in front of a computer for long hours can strain the SCM muscle and lead to tension on one side of the neck. Stress and anxiety can also cause muscle imbalances, resulting in uneven tension in the SCM. Understanding these causes will help guide your corrective approach.
It is important to note that if you are experiencing severe or chronic pain, it is advisable to consult a healthcare professional for an accurate diagnosis and treatment.
2. Stretching and Strengthening Exercises
Stretching and strengthening exercises can help correct uneven tense sternocleidomastoid. Here are a few exercises to consider:
a) Neck stretches:
Start by sitting or standing upright. Tilt your head towards one shoulder, feeling the stretch on the opposite side of the neck. Hold for 30 seconds and repeat on the other side. Perform this stretch multiple times a day to relieve tension in the SCM.
b) Chin tucks:
Stand or sit with your spine straight. Gently retract your chin, creating a double chin-like motion. Hold for a few seconds, then relax. Repeat this exercise several times a day to strengthen the neck muscles and improve posture.
c) Shoulder rolls:
Roll your shoulders forward in a circular motion, then reverse the direction. Perform this exercise for a few minutes daily to release tension in the neck and upper back.
It is essential to perform these exercises with proper form and avoid overexertion. If you experience any pain or discomfort, discontinue the exercise and consult a healthcare professional.
3. Posture Awareness
Poor posture can contribute to uneven tense sternocleidomastoid. Maintaining good posture throughout the day can help alleviate tension in the neck muscles. Here are some tips:
a) Sit and stand tall:
Keep your shoulders back and down, aligning your head with your spine. Avoid slouching or hunching forward.
b) Ergonomic adjustments:
If you spend a significant amount of time sitting at a desk, ensure your workstation is ergonomically set up. Adjust your chair, keyboard, and monitor height to promote proper posture.
c) Take breaks:
Avoid prolonged static postures. Take regular breaks to stretch, walk, or change positions to prevent muscle imbalances and alleviate tension in the neck.
4. Massage Therapy
Massage therapy can be an effective complementary treatment for correcting uneven tense sternocleidomastoid. A licensed massage therapist can use various techniques to release tension in the neck muscles and improve blood circulation. They can specifically target the SCM muscle to provide relief and restore balance.
The cost of a massage session in Corpus Christi, TX, can vary. On average, a one-hour massage session can range from $60 to $100. However, prices may differ depending on the therapist's experience and the type of massage chosen.
5. Heat and Cold Therapy
Heat and cold therapy can both be beneficial in relieving tension and reducing inflammation in the sternocleidomastoid muscle. Apply heat using a heating pad or warm towel for about 15 minutes to relax the muscles. Alternatively, cold therapy with an ice pack can help reduce inflammation and numb the area.
It is important to use heat or cold therapy safely by applying a barrier between the pack and your skin to prevent burns or frostbite. If you have any circulatory issues or medical conditions, consult a healthcare professional before using heat or cold therapy.
6. Stress Management Techniques
Stress is a contributing factor to uneven tense sternocleidomastoid. Incorporating stress management techniques into your routine can help reduce muscle tension in the neck. Consider the following techniques:
a) Deep breathing exercises:
Practice deep breathing by inhaling slowly through your nose, allowing your abdomen to expand. Exhale slowly through your mouth, releasing any tension. Repeat this exercise for a few minutes whenever you feel stressed.
b) Meditation or mindfulness:
Take a few minutes each day to engage in meditation or mindfulness exercises. Focus on the present moment, letting go of any stress or tension.
c) Regular exercise:
Engage in regular physical activity to reduce stress levels. Exercise promotes the release of endorphins, which can help alleviate tension and improve overall well-being.
7. Seeking Professional Help
If self-care techniques do not provide sufficient relief or your condition worsens, it is advisable to seek professional help. A healthcare professional, such as a physical therapist or chiropractor, can provide personalized treatment options, including manual therapy, modalities, or posture correction exercises. They can assess your specific condition and develop a tailored plan to address the underlying causes of uneven tense sternocleidomastoid.
The cost of professional treatments can vary. A physical therapy session in Corpus Christi, TX, for example, can range from $75 to $150 per session. However, prices may differ depending on the provider, location, and insurance coverage.
8. Maintaining Long-Term Wellness
Once you have successfully corrected uneven tense sternocleidomastoid, it is important to maintain long-term wellness to prevent its recurrence. Here are a few tips:
a) Regular exercise:
Continue engaging in regular physical activity to maintain a balanced musculoskeletal system and reduce the risk of muscle imbalances.
b) Posture checks:
Regularly assess your posture throughout the day. Ensure you are maintaining good posture during various activities, including sitting, standing, and using electronic devices.
c) Stress management:
Incorporate stress management techniques into your daily routine to prevent the build-up of tension in the muscles.
By following these tips and adopting healthy habits, you can maintain optimal neck health and prevent the recurrence of uneven tense sternocleidomastoid.
Frequently Asked Questions
1. How long will it take to correct uneven tense sternocleidomastoid?
The duration may vary depending on the severity and underlying causes of the condition. Consistently practicing the recommended exercises and techniques can lead to noticeable improvements within a few weeks for many individuals.
2. Can massage therapy alone correct uneven tense sternocleidomastoid?
Massage therapy can provide relief and help balance the tension in the sternocleidomastoid muscle. However, it is recommended to combine it with other self-care techniques, such as stretching, exercises, and posture correction, for optimal results.
References:
[1] American Massage Therapy Association - Find a Massage Therapist:
[2] Corpus Christi Rehabilitation Services - Physical Therapy:
[3] Mayo Clinic - Good posture:
