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Exercise handout — move better, feel better.
SCM Stretch (Front Side Neck)
Stretches the sternocleidomastoid (SCM) muscle on the front side of the neck. Use caution as this involves some extension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
2
Sets
20 sec
Reps / Time
15 sec
Rest
Hold 15-25 seconds each side
Tempo
Step-by-Step Guide
Set up
- Sit with good posture
- Relax shoulders down
- To stretch right SCM, turn head to the left
No image for this step. Follow the written instruction.
Step 1 of 5
Turn your head to the left
No image for this step. Follow the written instruction.
Step 2 of 5
Very gently tilt head back slightly
No image for this step. Follow the written instruction.
Step 3 of 5
Feel a stretch on the right front side of your neck
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 15-25 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Return to center and repeat other side
Breathing
- Breathe normally
- Do not hold breath
Form Cues
- Very gentle extension
- Stop if dizzy
- Light stretch only
- Breathe normally
Common Mistakes to Avoid
- Looking too far back
- Forcing the stretch
- Continuing despite dizziness
- Holding breath
Safety Information
STOP if dizziness, headache, or nausea occurs. Avoid with vertebral artery concerns.
Progressions
Slightly longer hold if tolerated.
Regressions
Skip extension. Just do rotation with chin tuck.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.