How to self-treat sternocleidomastoid muscle trigger points - trigger point release
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- Got neck pain? You may have sternocleidomastoid trigger points. For our complete guide to finding and treating trigger points that cause neck pain, go to goo.gl/L5Pzvy
This short instructional video will show you how to treat sternocleidomastoid muscle trigger points. Trigger points may be more clinically important than most health professionals realize, and muscle pain seems to be a growing problem.
To see our entire video playlist, go to • Trigger points
The sternocleidomastoid muscle, or 'SCM' for short, not only leads to neck pain, but can also cause a wide variety of other symptoms such as headaches and difficulty swallowing. That's why most of us may overlook this muscle as the major cause of our pain. You see, these trigger points, or muscle knots, can refer pain to areas away from the source of pain.
In this instructional video, you're going to learn how to use your hands to easily find the painful muscle knots that are giving you muscle pain or headaches. Simply hold the pressure for a few seconds and move to the next spot. Doing self treatments for several days should lead to pain relief. Here are a few things to remember about sternocleidomastoid trigger points:
Don't focus on only one spot when you are initiating your sternocleidomastoid trigger point release. Focus on as many spots as you can find. If the spot is tender, does it recreate your original pain complaint? If so, hold that pressure for 30 seconds to a minute only. Then move to the next spot.
Always start with self treatments before you begin a stretching or strengthening program.
If you want more information on how to find and treat your neck pain or headaches, we have comprehensive articles and videos that show you step by step on how to get muscle pain relief.
How to treat neck trigger points: goo.gl/L5Pzvy
How to treat headaches from trigger points: goo.gl/MQH03e
Also make sure you subscribe to our TH-cam channel!
Next, we're going to go over the best neck stretches for trigger points at • best neck stretch for ...
I can't believe how many symptoms these damn muscles can cause.
I know!!! It's awful 😞
@@elizabethw.454 We can get through it, got my problem from sleeping in my stomach. Helps to practice posture throughout the day too
Ikr!!! 🤦🏻♀️
Ikr?!!!
Can someone tell me their symptoms
This pain makes my entire face hurt and my ears thank you so much for this video
I’ve been getting stabbing pain in my neck since I was 12 yrs old. I’m 44 still having the same pain. This video took me right to the source. Thank you!
Omg thankyou!!! I thought I was the only one my pain started at 14 and I genuinely thought I fucked up my neck for the longest and had zero fixes thank you for the hope and I hope your pains went away this pain is no joke!
As a physical therapist, I think this is a very helpful video. I would suggest adding symptoms, which can occur with SCM trigger points, including dizziness.
I been having an ear neck and too of head pressure. Also lightheaded at times.When sitting in complete silence and moving neck around I can hear almost a grinding sound in neck. I'm going to try this.
@@johnvantomey Dude same..u found any treatment
@@NafZ neck stretches and hot and cold compress.
@@johnvantomey any facial pain while dealing with this??? It’s awful been 3 months for me since starting pt following shoulder the constant ache in the area plus tightness kills. Anytime I move it feels so tight like it wants to rip.
@@tiffanyvasser535 me too!! Did you find any relief?
I experienced a motorcycle accident recently. This post was great in identifying the muscle origin and insertion. Right away I was able to palpate and relieve tension in the SCM. Thank you!
Thank you! This has literally felt like it was pulling the back of my skull off.
I have been having dizziness and nausea and found your video while researching my symptoms. I think this has been my problem all along! Very helpful and simple exercise. Thank you!
Glad it helped!
C Hannan but did it work, are you still dizzy?
I work on both sides of the neck on these trigger points almost daily. It sometimes will bring tears to my eyes, but the relief afterwards is totally worth it. I always remember to drink a lot of water after. As I feel like it's also moving out toxicity I'm n my system
Agghh! This is exactly what I needed! The pain was going into my ear. Thank you!
I read the comments and feel better knowing I’m not alone in my pain and symptoms ❤️
omg so glad I found this video!!! Self curing myself form all of my weird symptoms it gave me. Unbelievable!!!
glad it could help!
What were your symptoms?
Literally the entire length of this muscle has incredibly painful trigger points for me. It refers to so many places: base of skull, lower back neck, under arm, pectoral area, elbows, shoulderblade.... I think I definitely found a cause of my neck/shoulder pain! I've been going to physical therapists for 8 years and none of them have ever determined this area as a potential cause even though I've told them it hurts like hell!
You should also try chin tucks, the back of your neck and front of your neck may be out of balance (also called text neck). You can also put your head to the sky with your mouth open and slowly close your mouth to stretch the front of your neck
Great video. I came her to get further info on this muscle. I just started PT for a bulging cervical disc and aside from the sharp nerve pain that occurs as a result from the right side of my neck to my right pectoral, to my armpit and down into my right pinky and ring finger, the one area that wasn't being addressed by the orthopedist was the pressure I was occasionally experiencing on my carotid artery (also on the right side) which as a result would cause me dizziness and cloudy (not blurry)vision. This became a hazard due to the fact that the "flare ups" could occur without notice at random times, which included while I was driving. Fortunately the PT specialist immediately found my sternocleidomastoid muscle to be ropey with trigger points in two locations. After 10 minutes of him massaging the muscle I could immediately feel relief and less pressure on the artery. Other symptoms which also seem to be related to this muscle is an occasional deep pain behind my ear, as well as facial pain. Those two pains I have not felt in a few weeks, but were very prevalent during the early stages of this muscle starting to hurt.
Thank you again for a great video. It's nice to finally have a path to recovery.
Glad you were able to get the sternocliedomastoid addressed!
Really helped. I get rashes from pinched nerves in various places, but couldn't figure out how to release whatever was causing them to run along the collar bone. This did it. Thank you for sharing your knowledge.
Super helpful! Thanks! I've been having visiual migraines for the past 20+ hours, found that this is the main trigger point, this video was very helpful. I'd just like to add, using a cold pack afterward to calm the muscle down helps a lot!
Wow! Thank you so much. I had pain on this side of my neck for almost two weeks now. I have been prescribed Ibuprofen and muscle relaxants by my PMD with very little or no help at all. My desperation for pain relief brought me to you channel and thank God I found this video. Did this and wow! the pain relief was instant.
This was great. Thank you! I randomly wake up with my right sternocleidomastoid muscle tense and painful, and I just have to suffer for days until it works itself out. I'm so glad to have this knowledge now.
Did you experience dizziness and neck pain after massaging?
@@simounibarra1514 No, I didn't.
Thank you for posting this self-massage technique! Like so many, I suffer from tightness and migraines, and this trigger-point message is a life saver. Merry Christmas!
Same its been hurting 4-5 days
Thanks mate, I've been feeling spacey lately from riding a dirt bike and thus has seemed to reduce the dizzy feeling 🙏🏾
+lyellbro1 good to hear! its amazing how common sternocleidomastoid trigger points are, and how they are often overlooked. Also make sure you start strengthening the muscles in the front of the neck. Having proper muscle activation for the 'deep flexors' makes a big change in recovering from the stresses of dirt bike riding
Thanks you c5 and c6 are killing me and this works you can feel the blood coming back up
You have no idea how much this advice has helped me! I am a transcriptionist that has been suffering with horrible pain for years and can no longer take pain meds as its giving me stomach ulcers. You mentioned pain may be worse at the very base of the neck and that's where it kills! I can even feel the pain going through to my back shoulders. I've been trying to target the pain from the back and had NO IDEA it was probably originating from these front muscles. Can i say..I love you!!?? lol. Thank you so much for this advice as it has helped me tremendously!
Wow where the same
Excuse me. After you adviced that all of that pain was originates by the SMC, what exactly did you do to fully free of it?
True
Just the information I needed for locating a small intestine point in acupuncture!
I'm 19 female. I have TMD, and my neck and back is SUPER TIGHT. My physio told me I have very limited mobility in my neck.
Wow, this instantly eased the pain some, thank you
Thank you. I have been getting sore/sharp outer left ear pain, especially when i turn my head to the right and when i pull or push on my ear. I have no ear infection. I’m pretty sure this just made it go away. I will be doing this often. Thank you so much.
I suffered from acute vertigo, and have been left with a residual dizziness that has only slightly improved over the course of an entire year. In the first 4 months I had strong flutters of dizziness when turning my head. Also suffer from tinnitus, eye movement issues, random short headaches, eyelid twitching and paresthesias down my arms. Been seeing a physio for 5 months and we narrowed it down to possible thoracic outlet syndrome due a combo of poor posture, sleeping position and playing sport. Last week my physio focused on my SCM after I noticed some pain in the area, and next day my dizziness had significantly improved. Only lasted a day, which shows I have a lot of work to do. Doing self massage is also giving me glimmers of relief too, so I think I finally have a solid diagnoses of SCM Syndrome. Next appointment is next week, and after a year of near depression with this it can't come soon enough!
How are you now bro
@@Zizou_Nederland Made huge progress before Christmas through regular strength training, but my neck let go again and the dizziness returned after sleeping on a sofa for a week after catching covid. I stopped the physio sessions as an online neurologist recommended a focus on strength over stretching and massage, and physio agreed. It really worked for me, for the week leading up to the reinjury I started to feel normal. Still haven't pinpointed the exact cause, but I'm like 75% sure it's longus colli tendonitis, with inflammation around the nerve roots. That was my physios thought too. Slowly building it up again now.
Are you having similar symptoms?
I've come really close to taking my own life because of this pain for 7 years.. I am in a really bad way. sciatica and all sorts of eating issues and breathing issues. I am completely fed up.
How are you getting on mate, improving I hope..
Hi?
How are you doing now? That made me so sad to read. I hope you have found some relief
Thank you for the instruction! I have a trigger point here I found 11 years ago. I had no idea to just keep pressing on it to relieve the tension.
Thank you. This really helps my TMJ pain
hi angus, that's a great question. I shot the video cause most of my patients require more self treatments than treatments with me. The key is really to turn the head so the SCM pops out. Notice how I'm not pressing on the muscle but wrapping my fingers around it as it pops out. This way, Im' usually more comfortable in getting the muscle. I've seen others press and apply a stripping massage on the muscle itself. That can in fact lead to stripping over the carotid artery also.
So one of the nuances is to find the SCM and wrap your fingers around it. Secondly, apply just enough pressure where you are recreating your symptoms. The symptoms should be gradually reducing as you do this. If not, then stop and go to another spot.
Majority of the time, you're not going to experience any adverse effects in this area. However, for anyone that is hesitant to do the technique, i always advise getting it first done by a qualified health professional. See how they treat the muscle, and then ask them to specifically show you how to do it. That would be my advice to anyone that still wants to be cautious. Hope that helps!
Hi.... Thank you so much so now i can treat myself may GOD bless you
Wizard of Health hey i got injured yesterday playing baskeball and it hit my muscle now there is a lymph node should i play again or not btw i woke up and felt a migraine headache should I get worried
ooh that feels terrible, baby steps. I suffered a hefty injury. Slowly I restore.
Light sensitivity
Ringing in ears
Double vision
Pain under eye brow
Headace from forehead to back
Shoulder pain
Gas in stomach
Ty so much. I was worried it could be something else due to the fact that I started to feel tingling sensations in my face. In reality it was this tender muscle. Ty again.
Same, Did you get it resolved?
@@SimpleMathematics have you recovered?
Trigeminal nerve? Theres a whole about two inches each side of the nose… just rub it in there gently on circular motion.
@@SimpleMathematics yeah. It went away after roughly a week of doing these steps. I attribute the pain to sleeping in funky angles without a pillow lol.
@@c1h9o8b0i absolutely
This gave instant relief omg ty
Thank you
Loved this
Super grateful ❤
Thank you! Has anyone got any experience of how this would release the muscle over time and reduce the swelling?
Thank you so much. I've been looking for this relieve for a while!
Great video about the sternocledomastoic muscle!
What about for tinnitus?
This was so very Helpful - Thank You!!! 💕
Can this problem radiate to behind the eye and nasal? (Basically sinus areas)
Thank's so much I have CMD and I think this could help.
i cant really figure out how to pinch this muscle... when i pinch i just get my neck skin and the muscle slips back into the depths of my neck
Thank you so much 😊
Am having tightness on right neck and throat when swallowing siliva and turning right side...when can do...pain in throat when sneezing
Thank you!
I had eagle syndrome surgery recently on the right side and this muscle is always swollen. This surgery isn’t going to fix it just like all the other surgeries did not. My cartridge in my throat will pop over and I can keep it in place (toward the swollen muscle)and I believe it’s this muscle. I always swell and just live in extreme pain. Radiates to the back of the neck on the same side into my shoulder blade. Any ideas ?
I’ve been have ear fullness, throat pain, cheek and jaw numb and tingling ... my doctor thinks it’s nerves or my trapezius muscle because it’s rockhard but I think it’s my SCM... it’s horrible pain!! No muscle relaxers are helping much either
Same. DId you figure out what's the problem? Is it better now?
are you now okay??
snap! me too
Thank you this has helped... Not sure why this has started to hurt? I suspect my pillow may be the cause.. I have switched to a more neck-neutral pillow.
Mine are so tight omg!! So what do we do just squeeze and breathe for a little while in a few spots?
Surprised that you didn't mention how long to pinch the muscle at each place. Also, is this the same muscle that would be involved if I have pain on the right side of neck when I turn my head to the right?
Should everyone be able to grab their sternocleidomastoid like this? Im skinny and its definitely there but i cant grip it like you do
How do you work the clavicular division?
It’s strange. . . .when I did this my head felt a buzzing sensation. It wasn’t unpleasant or anything. Just unexpected. Is this normal? Great video too . . .thanks.
hi Dar, yes that's something that can happen, although it's not too common. The SCM muscle trigger points have a nickname 'amazingly complex'. That means there are always some strange symptoms that can occur, including headaches. Hope that helps!
I feel that this part of my muscle is swelling. Im not feeling any symptoms but i can feel like it's swelling and i can feel it when i swallow. I dont think it's a lymph node but im having anxiety from googling too much.
If it's full of trigger points it can feel swollen, it's most likely just extremely tight and scrunched up. If you've actually tried to massage and release the knots, it will swell for real! Remember, you are irritating tissue. Use heat or ice and maybe some topical NSAIDS (ibuprofen, diclofenak) to get the swellimg down. It will take time. It'll often get a lot worse before it gets better.
Source: been there 🙃
Stop googling- that stuff will scare you shitless!
Have the same feeling man hopefully you’ve healed from it, stretches really help and the more you worry the worse it gets for real!
Even my right SCM feels swollen and I experience ear fullness on the same side...with stretches, it helps a bit but later, it's back to square one !!
Thank you this really helped me dude!
Instant relief!!!!! Insane
I get a little worried about pressing an artery instead. Can this be dangerous? Isn't the jugular vein around this area? Thank you in advance.
hi Florence, the artery is just on the inside of the muscle. Always gently press in an area to see if there's a pulse. You want to then avoid that area. Most healthy people can press on one side but never press both arteries at the same time. If one is pressed, the other is still delivering blood. For any exercise or massage in this area, it's best to avoid doing it standing up, or after any exercise. Also be aware of any symptoms that are different than the original pain you are trying to address. It's generally safe, but i do tell all my patients at higher risk to see their family physician to discuss the risks and benefits.
bruh this shit works thanks my neck doesnt feel like a steel chain anymore
Hi, thanks for the vid, I had dizziness for almost a year, they said it is your inner year, but after going to a neurologist he said it might be your neck, so I did the exercise as you said, once a grab the upper bit of the muscle right under the ear, I get this sharp pain in my ear, is this normal?
And did it help?I have the same problem,permanent dizziness,headache,earache and so on...
Thanks
Hello, my physical therapist squeezes this muscles and pulls it away from my neck so aggressively and hard. It hurts so much during the massage. The next day it feels sore and bruised. He does this to treat my TMJ. I'm not sure if what he's doing is okay. What should I do? Thank you.
Is there a concern of grabbing the carotid or jugular?
Those damned trigger points. Thank you for posting.
Not a problem Dan. Glad they can help.
After chasing this pain for 6 months. a doctor today diagnosed this as the originating cause of my neck pain. There is no cure he said some physical therapy does help but it will never go away? So i tried stretching it out. My bottom base is screaming at me in pain. I had to stop because its hurting so bad. Will it get better? Should i stop?
Hi sir I have a question. I have been getting panic attacks a lot lately. Can that be caused by this muscle? Because I barely have to turn my head for the muscle to pop out. Sometimes when I swallow it feels like it's not going down my throat. My arms get really cold and I have random muscle spasms too not just in my neck but in the rest of my body too.
Yes, along with Scalenes and Trapezius but get everything else checked out first. :)
Yep, I’m getting those.
thank you
I'm having a tension feeling that comes on sometimes that gives me a fullness feeling of the inner ears (like a blocked feeling), down the neck under the ears feels tight. Could this exercise help reduce tensions of this type.
+Mike Crowther Hi Mike. You're right, there is sometimes a link between any ear fullness and SCM muscles. There's also a link between the muscles and tension and stress in general. You can try the techniques in this video. There are other muscles you also may want to look at in the neck and jaw area. Here's one of my videos for the jaw:
th-cam.com/video/CWwQBTly8ik/w-d-xo.html
And here's another one for the scalene muscles:
th-cam.com/video/HpJw0h72BlM/w-d-xo.html
Hope that helps! Also, you might want to book a session with a massage therapist if you feel like you need additional help with this.
The ear fullness thing is something I didn't realise others get! It happens when I press the trigger points, but also when I lay on my front (especially if I lean upper body upwards as in cobra pose, or reading leaning on elbows) - should I concentrate on trigger point release, or something else? Thank you SO much for posting this incredibly useful info :)
hi Linda, it's definitely amazing how many people get ear fullness from trigger points! Yes definitely try some self treatments for the trigger points. Make sure you take some time after treating yourself to see if it helps. Try to recreate the fullness again with those aggravating movements. If there is some improvements, then it's coming from the trigger points. You may also want to start stretching the muscles in that area. However, try trigger point treatments first and then slowly add in stretching if you'r efinding relief. Here's a video of a good stretch for the 'scalene' muscle, which is in the same area:
th-cam.com/video/E5AJlLAmWxU/w-d-xo.html
And here's a pretty good video i found for the Sternocleidomastoid muscle stretch:
th-cam.com/video/q_Wdobp3DdQ/w-d-xo.html
If you notice some improvement but not as many as you'd like, then definitely try a couple of treatments with a good massage therapist. Hope that helps!
Holy shit this is the exact same problem i have right now, for over a year now. Not only do i have fullness in my ear but my hearing in one ear has become terrible. Did you ever find the solution to this problem?!
@@lindagray1809 did you became alright.... I am suffering with the same problem ?
Love you ❤️❤️❤️❤️❤️❤️❤️👍thank You soooo much
its painful to the touch how am i supposed to like cling onto ittt
sameee
Hello wizard of Health, I hope you can help me here.
Couple days ago I have noticed pain that I feel under my clavicle and it kinda spreads to shoulder but not entierly. It stops me from doing pullups, Ive watched alot of videos of shoulder and neck anatomy but I cant find any muscle in that videos that passes right through that area. Maybe top of clavicular head or bottom of anterior trapezious. Do you know what could it be and how to treat it?
Thanks in advance
Is it possible to have a knot or lump on this muscle, possibly from sleeping wrong? I woke up this morning with some pain there and didnt notice a knot or lump till later in the day. Its not very painful or very big. But is there a way to treat it?
great question eric. Here's a few things to note if you're thinking that it's a knot:
1. Trigger points, or muscle knots can come on quickly, like from a cold draft or sudden injury. Sleeping wrong can also create a knot.
2. When we talk about a 'trigger point' or muscle knot, we all jump to the conclusion that there really needs to be a 'knot' or 'lump' there. That's not the case. Sometimes there is a trigger point in a muscle that doesn't feel like it has a knot. In fact, sometimes that muscle can feel like the most loose muscle yet is very painful with trigger points. Other times, someone can have a 'tight' muscle or feelings of a knot but not have any issues.
3. In your case, pain is a factor that you want to address from what i see. The key is, find the area, gently press in the area, and see if it recreates the pain. If it does, hold down pressure and then see if it actually helps to relieve the pain. Don't apply too much overpressure. Just enough.
4. Sometimes pain can go down but a knot feeling can remain. Don't start thinking that you need to get rid of that knot, even if you experience no more pain or stiffness. For example, I have a knot in my upper shoulder and front neck area that refers pain to my head. But i haven't had a headache in years. The trigger point is there, but it's 'latent' meaning it's only there when i press it. If i keep pressing into it every day, it's not going to resolve that. My goal is to not get headaches. I've done that. But the knot can remain for a long time. But as long as the 'pain' or symptoms are gone, that's a success. Hope that helps!
Thank you, I was also wondering if this could be a swollen lymphnode. The weather has been nuts here and the temp dropped from a nice 75 degrees to low 40's over night. I did feel a little sick yesterday but I feel about normal today, the bump is still there, but no pain.
Eric Bandy how long did it take for the lump to go away?
I'm also having a small lump over that muscle? do you still have it?
If you are feeling around on all your neck muscles you're bound to eventually find at least one lymph node. As long as it feels like a tiny little bean or pea, not over 1 cm, then it's just a normal node you've found that's been there all along. A knot should feel more like muscle tissue that harder.
If you think it's a lymph node, and it's larger that 1 cm, get it checked.
Hey, great overview and thank you. I have a question regarding the safety of performing this. I have very significant TMJD, neck pain and even dizziness. I have done / do extensive SMR work on the surrounding areas and really don't have an issue that plagues me more than the SCM. Unfortunately, I have a lot of anxiety around performing the outlined release routine given the proximity to the carotid artery. Can you provide any additional nuances or pointers to ensure that this can be performed without endangering the artery? I understand that feeling the pulse is a good diagnostic, but at what intensity of the pulse should you not perform this? I can usually feel at least a faint pulse just superficially touching the surrounding area. Thank in advance, this is the only area of my body I have trepidation around self-treating and it would give me a lot of benefit if I had a self-management system for addressing this pain.
It's not squeezing the muscle, it's just firm pressure.
If you have concerns, instead just try rubbing the muscle lightly with thumbs.
Omg!!! You just made me realize that my son has the same symptoms as you. He is 14 and has been suffering.
What about pinch and twist? Would that stretch it as well as break it up?
Ugh I hate these muscles! I tend to strain them easily from doing power vocals, I notice that my ears/head sometimes will hiss and ears will ring if these muscles are stiff and when I move my head certain ways, could these sterno muscles be the cause of dizziness and ears ringing? I have checked numerous times for ear infections and nothing and been checked if I need my ear cleaned but those are good to, any info? I am going crazy
My ears are spasming from it. Ears moving
Have you checked the joint between the temporal and the mandible bones? Strain in these joints can cause ear ringing and inner ear pain. If you experience dizziness, you might want to check with your doctor for any kind of trouble in the vestibular system, that's one of the systems responsible for your balance and it is located in the inner ear.
Are you ok now please reply i have also same problem
Are you still experiencing the ringing?
tyvm
Thanks alot
thx you
9597 Luettgen Forks
Thank you do you have any other things that can help release this muscle? It's driving me crazy on my left side that and maybe something else I've done a bunch of muscle stretches internal external trapezi muscles serratus anterior and they seem to help a little bit. But I would still get a discomfort and sometimes pain beneath my shoulder blade and middle upper trap area. Also tingling stiffness and numbness in my left arm. And finally after doing and looking at many things that gave me some release I'm pretty sure it's this exact muscle. I know because I would press down on different parts of my neck and do different neck stretches and releases with my head in different positions and would press down along different points and my neck especially in the area or space between my collarbone and traps. And I finally noticed after pressing deep along my neck and down in this area I would feel it tender trigger point that would shoot down my back and behind my shoulder blade along my back and rib cage area and would feel it there when I would press down and try to release the area that you're talking about. Anyways do you know any strengthening exercise with the antagonist muscles of this part of my neck that would help and give me some release? Because even though I'm stretching and doing the releases like yours in this video that I found it still comes back and it's been a little over a year and a half or two since it started. I also have a little bit of kyphosis gaming and forward head posture that I've been working on and off to reverse. But it's funny because my right shoulder front delt area etc is tighter and pulls more forward and yet I don't have any problems on my right side at all. So after observing that and discovering these tender parts in my neck I figured it's because when I lay down in bed after a long day at work I'm in a kyphosis posture lying down slightly leaning over to my left holding up my phone and looking down to the left for at least one or two hours a day. So I figured that's the corporate and reason why. And I'm going to try to use that on my right side more when I do that or not do that as much but it's still the most comfortable way for me to lie down and look at my phone and I'm sure there has to be a way to come back that and fix that imbalance in my neck on that side. Anyways thank you very much and look forward to your reply.
And I also like I said when I do these pressure points and releases doesn't really hurt very much at all in the area of my neck that I pressed down and try to add pressure at different angles and release. But what I do press down I feel it's somewhere underneath my shoulder blade right away and it feels like a cramp or muscle trigger point only in this area underneath my shoulder blade somewhere in the middle trap area where I can't reach under my shoulder blade.
@@ReFleXFnatic Ahm any updates on your problem? I notice to that my right sternoclie~ or what do you call that is larger than the left i can actually pinch the whole muscle on my right side but not on the left side after i exercise is that something that i worried about?
Douglas Port
thanks man!
My neck is so tight I’m trying this now
Does it similar to dystonie? And what is difference ! And can u make video to release dystonie.
hi Kim. Dystonia is different since it's a spasm (sometimes called spasmodic torticollis). Your head will be rotated to the side. Wth myofascial trigger points and pain, you can have full range of motion. For dystonia, botulinum toxin injections are usually recommended but 'dry needling' of trigger points are also helpful. Best bet for dystonia is to make sure whoever you are seeing (therapists, doctor) is experienced in dystonia and has treated many cases.
be careful on doc saying its dystonia. may look dystonic but......that in itself can cause distress as i found out
Thank you for the video. Found out that this is why I have had a head ache for two weeks. Once we identify the trigger muscle, is there any additional maintenance we need to do? Thanks in advance.
thanks for the comment and glad you found out the cause of your headache. Here's something to note:
1. The BEST thing is to work on strengthening the neck with exercises called 'craniocervical flexion exercises'. I have another video on that.
2. Trigger points are either active or latent. When you get headaches coming from these muscles, the trigger points are active. They are causing a referral of pain without even touching them.
When the headaches get better, you may notice that the tender spots are still there. Sometimes, if you press on them, it will still recreate the headaches, yet you technically don't get headaches anymore. That's when trigger points are 'latent'. Just remember that most of the time, you're never going to get rid of these trigger points. Best option is to keep them 'latent'.
so maintenance wise, some will continue working on their trigger points even after the pain goes away. Others may find that they will only work on them once their headaches come back.
The real answer is that you need to find out WHY you are getting these trigger points. Is it from looking down all day? Do you have your neck in a rotated position? Like driving or looking down at a paper at an angle? Once you find out, you can address that and it should help in clearing up the trigger points.
I have suffered from awful, throbbing headaches in my left temple and tinnitus in both ears for a month now. Am seeing neuro, but I have a sneaky suspicion my right sternocleidomastoid muscle, which is larger than the left, and is tender when self-manipulating, is causing the headache on the left. I might be crazy, and my docs so far are hip to this idea though I have only briefly mentioned it to them. They seem to lean towards a spinal fluid leak, vascular problem, or unknown at this point. However, I wonder what your initial take on my theory is. I play lots of tennis, am right-hand dominant, also have right shoulder and right bicep issues.
you're okay now???
Hi, I got both of my sterno-clavicule are unstable, do you have some exercices I can do for self treatment please ? Or any idea how can I fix it please ?
It will help me a lot..
Regards
Why is one my SternoCleiodomastoid thicker than the other. How do I fix it. Thanks.
hi Heladio, if this is something that's been there for awhile, I'm afraid you may not be able to fix it. It may be something you were born with? For example, I actually have a smaller SCM on one side myself! That doesn't mean I'm going to have any more issues than anyone else, or that the muscle is weaker than others. Hope that helps!
Wizard of Health I have no idea how long I have had it for, just noticed it few months back.
@@soyyo9704 hi how are u now? Same case
Kohler Orchard
احد عربي يجاوبني هذه العضله هم تسبب خنقه
could the back side of this muscle have a tender area that is unreachable? I am having a deep localized pain on the left side of my neck. it also feels tight and a little pain when I bend my neck back and to the right. I would appreciate some feedback. thank you!
Hi Sam. Here are some things to know:
1. There are many different layers of muscles in the neck. For example, in the back, there are probably 6 layers of different muscles that go into different directions. That's why someone that only stretches in one direction may not be targeting the right muscle. In the front of the neck, there are the sternocliedomastlid, scalenes, and deep flexors also.
2. Goal is to palpate the muscles and find the exact same area that is giving you the pain. That means you should be able to recreate the pain. If you can't, then it's most likely not the muscle. If you press deep enough, you'll also be pressing on the joints from the front side. That can also create pain.
3. In summary, press on an area. It should recreate the pain. If so, hold the pressure and the pain should slowly come down. If it doesn't, then its most likely not a trigger point and something else, like a joint sprain, etc. If that's the case, seeing a qualified health professional is the best option after the self treatment options don't provide any relief. Hope that helps!
Wizard of Health okay. thank so much! makes me feel better to know this, because the pain does leave when I hold down gently. but I think I've made it sore by pressing on it so much the last couple days (trying to figure out where the pain is coming from). guess I need to wait a couple and then try to help it. byw, I am a hypochondriac because of some serious medical problems I've had and it's just so scary when I start having a pain (I automatically think cancer) I appreciate the quick reply. thanks again!
Spencer Ville
What should i do IF i cant find the muscle? I turned my side and pressed over my eye. But it doesnt pop-up. What should i do?
Turned my head to the side*, i mean
lose some weight
***** im 70 kg and 1.80 cm tall. I am in good shape.
Adde Padde lol i was joking but yeah. you just gotta feel around. we're the same height/bodyweight.
Isaac Path
Roberts Crossroad
hello, can this muscle affect ones vision?
hi Russell, some may say that trigger points can affect vision, but I've never seen that. However, any time you get symptoms other than just pain, like dizziness, headaches, nausea and vision issues, it's best to have them looked at by your physician. It's better to rule out any serious issues first. Once ruled out, and you realize that your problems can be recreated or made worse by pressing a trigger point in a muscle, then you can start treating that muscle. Hope that helps!
Russell Snead yes it can. Check out some articles/videos on torticollis and vision
Yes, ive had some issues. Like dizziness, blurred vision, hard time focusing and some mild problems with lights. And this seem to have been caused by tight sternocleidomastoideus muscles.
How did you solve the problem Kenneth? It destroyed my life. I'm dizzy all the time and the doctors here in Holland doesn't understand the problem. I have pain in my sternocleidomastoid.
I have had a few days of this as I have a frozen shoulder, the pressure on the head, like an elastic band really tight, feels like I have a sore throat and dizzy and all the rest, get a massage and watch posture.
I think I have strained that muscle because the pain started after talking 1,5h on the phone.. but it kinda feels deep and I fell the pain when I am swallowing, do you think it is still that muscle or? it hurts all the way from the ear to the beginning of the neck
hi Kristina, thanks for the question. If you recently did this, then it's a mostly a strain. Give it a few days to see if it will improve rather than trying to aggressively massage it out. I usually caution on the side of doing less rather than treating something just because we think we need to. For long term, chronic conditions, getting into self massage and exercises is okay since time itself isn't going to help resolve the issue. If you feel there was something that caused it, then its most likely muscle. And yes, a strain muscle can give that type of feeling. However, if you don't find it improving, it's always best to get medical advice to rule out anything more serious.
thanks you very much for the advice!!!! It started two days ago, so ok, I will give it a few days :)
Kristina did it ever get better? my pain is deep feeling and I can feel the pain when I bend my neck back at a right angle. please help.
Is this normal? I'm 25 and this is the first time this has ever happened to me, I'm so scared right now 😭
did it heal?
@@askeladd2921 yes it healed after a while and now it's completely gone.
I even forgot I had it.
Raynor Forest
Streich Passage