SCM Release
Equipment Needed:
- Open floor or chair
Instructions:
- Turn your head to the right
- Using the pads of your right index and middle fingers find your left collar bone right where it meets the sternum
- Moving superior find the SCM muscle. It is a ropey band coming straight off your collar bone
- Follow the muscle up until it ends just behind your ear
- Place your 2 fingers flat on top of the muscle with a slight gap between the fingers
- Apply light pressure and glide the fingers down the muscles slightly
- Rotate your head back to neutral, then look up as far as you can go
- When you can no longer tilt your head back lean your head to the right. You should feel a stretch in your neck under your fingers
- Repeat for the prescribed number of repetitions and switch sides
Common Errors:
- The carotid artery is close to this area. Massaging it can cause light-headedness or even fainting. DO NOT MASSAGE A PULSE
- This area also contains a lot of nerves. Manipulating them is not advised. If you feel pain or otherwise feel sketchy feel free to skip this exercise
Progressions / Regressions:
If this is too challenging:
- N/A
If you want more of a challenge:
- N/A