Introduction
The sternocleidomastoid muscle is also colloquially referred to as the “big head turner” or “head nodder” according to its functions. It is a superficial muscle at the front of the entire length of the neck and can be felt along the entire length of the neck and consists of two heads. The middle head (Caput mediale) originates from the upper section of the sternum (Manubrium sterni), the lateral head (Caput laterale) from the middle third of the bowl bone.
Both run diagonally from front to back and from bottom to top over the neck and both attach to the back of the head, or more precisely to a bony prominence located there, the mastoid process. In their course, the two muscle heads unite to form a large muscle belly. The muscle is arranged in pairs, i.e. the human body has a sternocleidomastoid muscle on each side of the neck. The muscle is innervated, i.e. supplied with nerve tissue that is important for its function, by a cranial nerve, the accessorius nerve, as well as by direct branches from the nerve plexus of the neck (plexus cervicalis).
Function
If only one of the two muscles contracts, this leads to an inclination of the head towards the shoulder, as well as to a rotation towards the opposite side. For example, if the right sternocleidomastoid muscle contracts, the head turns to the left and tilts slightly towards the right shoulder. If both muscles, i.e. both the right and left sternocleidomastoid muscle contract, both muscles pull at their point of attachment at the back of the head, which results in the face being lifted. The muscles can also function as respiratory support muscles by slightly raising and lowering the collarbones, thus improving and facilitating breathing, for example after great physical exertion.
Pain and tension
Since the sternocleidomastoid muscle is one of the muscles that tends to shorten, regular stretching of the muscle is particularly useful in people who are pre-stressed. To do this, first take up a starting position in an upright position. Now press one of the two palms towards the floor so that the shoulder of this half of the body also moves towards the floor.
Start with the left palm, for example. To perform the following exercises with the other side as well, simply mirror it. Take a deep breath and now move your chin towards your right shoulder.
The head will automatically tilt with you. This stretches the left sternocleidomastoid muscle. Once you have reached this stretching position, breathe out slowly and continuously and remain in this position for about 15-20 seconds.
Between the stretches, always change the starting position and the sides so that each side and thus each muscle is stretched three times. The second exercise starts with you grasping your right ear with your left hand over your head. Now turn your head in the opposite direction to your ear.
In our example to the left. Change the starting position and sides three times. For the last exercise, lean your head back.
It is recommended to do this exercise sitting on a chair with a not too high backrest. Once you have leaned your head back, turn it slowly and alternately to the left and right until you feel a maximum stretch of the corresponding muscle. Turning your head to the left stretches the right sternocleidomastoid muscle and turning your head to the right stretches the left muscle.
Repeat this exercise three times and stay in the same position for 15-20 seconds. In addition, the muscle works with the shoulder circling. For maximum effect, you should emphasize the circular movement backwards and downwards.
Before performing the last exercise, you should assume an upright position. Now raise both arms so that they form a horizontal line at shoulder height, i.e. so that each arm is at a 90° angle to the center of the body. The palm of one arm, e.g. the right arm points to the ceiling and the other arm, in our example, the palm of the left arm points to the floor.
In the course of the exercise, the head is always turned in the direction of the palm of the hand pointing to the ceiling. In our example, first to the right. To change sides, the left palm is now turned towards the ceiling and the head is turned to the left. Before starting the head rotation, you should breathe in deeply and breathe out slowly and consciously during the rotation until the head remains in the desired viewing direction. Change the viewing direction and the palm positions 10-15 times each time.
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