How to Relieve a Stiff Neck by Stretching the Sternocleidomastoid Muscle

Unfortunately there are some mornings that are problematic, not only because there is a full day of chores or a check list of things to do, but because your neck won’t rotate without sticking pain. How are you to manage the rest of your day after you woke up on the wrong side of the bed with this crick in your neck? The source of the pain in your neck is the Sternocleidomastoid muscle. This is the muscle in your neck that has been overstressed while you were sleeping. The next few steps will teach you how to relax this tense muscle in order to make the day more tolerable.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Antinflammatory medication

1. As soon as you get out of bed and realize that your neck hurts, hop in a hot shower in order to heat up the muscles of your neck for stretching.

2. Take anti-inflammatory medication to alleviate swelling and pain.

3. Perform stretches to both sides of neck. The painful side will be more sensitive while stretching. Remember to be gentle and mild while stretching sore muscle. Only stretch to point you could handle. This stretch is supposed to help not increase injury.

4. Stand up tall and rotate your neck as far as you can to the right. While your neck is rotated, place your right hand on top of your head and pull your head in the direction of chin to chest as far as you can. Hold this position for 20 seconds. Alternate this stretch 2times on each side

5. Stand up tall and rotate your neck as far as you can to the left. While your neck is rotated, place your left hand on top of your head and pull your head in the direction of chin to chest as far as you can. Hold this position for 20 seconds. Alternate this stretch 2times on each side.

6. Repeat this stretch 4x a day. This stretch will increase the flexibility of the sternocleidomastoid muscle and increase relaxation of the neck.

Tips & Warnings

• If the pain continues for three days call your doctor
• Remember to stretch gently and without force.

[maryb1971]

on 10/23/2008 I have all the symptoms of sternocleidomatsoid, but I would like to know if thes steps listed above to relieve the pain and stretching your muscles will eliminate the pain in the sternum area as well as the breast pain that comes along with it?