Luckily, SCM is very easy to self-massage! It's easily visible/palpable by turning your face to the opposite side, and you feel the line all the way from that spot behind your ear to the two attachments on the middle collarbone and the sternum. You can use a couple of fingers to grab the muscle and gently wiggle/pull it away from the underlying tissue all along its length, freeing up the fascia; you can 'milk' it, pinching then sliding down it in short pieces. You might find a spot that's particularly tender or that refers pain to your head or face, which is probably a trigger point: turn your face away to shorten the muscle and relax there (like on a pillow or against the couch back), gently press on the sore spot so that you're feeling it but not painful, about 4/10, and hold with consistent pressure for 15-30 seconds. It should start feeling less sore in that period, then let go and rotate to the same side to make a gentle stretch. You could also work on the fascia at that spot on your skull: press in like you're pinning the skin to bone and make little crescent moon motions whichever way feels good/feels stuck. Good luck, lmk if any of that was confusing!
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timeasmymeasure
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Date: 2023-03-12 03:23 am (UTC)Luckily, SCM is very easy to self-massage! It's easily visible/palpable by turning your face to the opposite side, and you feel the line all the way from that spot behind your ear to the two attachments on the middle collarbone and the sternum. You can use a couple of fingers to grab the muscle and gently wiggle/pull it away from the underlying tissue all along its length, freeing up the fascia; you can 'milk' it, pinching then sliding down it in short pieces. You might find a spot that's particularly tender or that refers pain to your head or face, which is probably a trigger point: turn your face away to shorten the muscle and relax there (like on a pillow or against the couch back), gently press on the sore spot so that you're feeling it but not painful, about 4/10, and hold with consistent pressure for 15-30 seconds. It should start feeling less sore in that period, then let go and rotate to the same side to make a gentle stretch. You could also work on the fascia at that spot on your skull: press in like you're pinning the skin to bone and make little crescent moon motions whichever way feels good/feels stuck. Good luck, lmk if any of that was confusing!