What happens if you train your sternocleidomastoid muscle? The sternocleidomastoid (SCM) muscle is a vital part of the human body, located in the neck and responsible for various movements and functions. Training this muscle can have several effects on your overall health and well-being. In this article, we will explore the potential benefits and risks of exercising the SCM muscle, and how it can impact your daily life.
The sternocleidomastoid muscle plays a crucial role in the movement of the head and neck. It helps in tilting the head to one side, turning the head, and also assists in the process of swallowing. When you train your SCM muscle, you can expect the following outcomes:
1. Improved posture: Strengthening the SCM muscle can help improve your posture by providing better support for the head. This can reduce the strain on your neck and shoulders, leading to a more comfortable and relaxed body position.
2. Enhanced neck mobility: Regular training of the SCM muscle can enhance your neck’s range of motion, allowing you to turn your head more freely and comfortably. This can be particularly beneficial for individuals who spend long hours sitting at a desk or driving.
3. Reduced neck pain: Weak or imbalanced SCM muscles can contribute to neck pain and tension. By strengthening this muscle, you can alleviate these symptoms and prevent future occurrences.
4. Improved swallowing: Training the SCM muscle can enhance the swallowing process, making it more efficient and comfortable. This can be especially beneficial for individuals with swallowing difficulties or those who experience discomfort while eating.
However, it is essential to be aware of the potential risks associated with training the SCM muscle:
1. Muscle tightness: Overtraining the SCM muscle can lead to tightness and discomfort in the neck area. It is crucial to maintain a balance between strength and flexibility to avoid muscle imbalances.
2. Headaches: Excessive tension in the SCM muscle can cause headaches, particularly tension-type headaches. It is important to monitor the intensity and frequency of your workouts to prevent this issue.
3. Injury: Improper form or overexertion during SCM muscle training can result in injury. Always consult with a fitness professional or healthcare provider before starting any new exercise regimen.
To train your sternocleidomastoid muscle effectively, consider the following exercises:
1. Neck tilts: Lie on your back with your arms at your sides. Tilt your head to one side until you feel a stretch in the SCM muscle. Hold for 15-30 seconds, then repeat on the other side.
2. Shoulder rolls: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Roll your shoulders forward and backward in a circular motion, focusing on engaging the SCM muscle.
3. Isometric exercises: Place your hands on the sides of your head, just above your ears. Push your head against your hands while maintaining a firm, but not excessive, resistance. Hold for 15-30 seconds, then release.
Remember to warm up before starting any exercise routine and to listen to your body. If you experience pain or discomfort, stop the exercise and consult with a professional. By incorporating targeted exercises into your fitness regimen, you can effectively train your sternocleidomastoid muscle while reaping the associated benefits.
