**🔼 Up:** [[The Guide to Accessing the Healing Power of the Vagus Nerve]] **\#️⃣ Tags:** #NervousSystem --- The SCM Exercise is part of a series of exercises developed by Stanley Rosenberg to improve the function of the five cranial nerves responsible for social engagement by activating the ventral branch of the vagus nerve. This particular exercise focuses on the sternocleidomastoid (SCM) muscles which are innervated by the 11th cranial nerve. The exercise has us perform neck movement similar to the early movements of infants lying on their stomachs and propping themselves up on their elbows with their heads free to move and look around. Like [[Basic Exercise for the Vagus Nerve|The Basic Exercise]] and [[Salamander Exercise for the Vagus Nerve|The Salamander Exercise]], it's simple to perform and can lead to noticeable improvements in both neck mobility and activation of the ventral branch of the vagus nerve relatively quickly. # How it Works The SCM Exercise works by: 1. **Releasing chronic tension** — helps to release tension in the SCM muscles that can cause limited range of motion in the neck, as well as neck stiffness. 2. **Improving cranial nerve function** — as the SCM is innervated by the 11th cranial nerve, this exercise helps with the neural pathways responsible for social engagement. 3. **Enhancing blood flow** — stiffness in the neck particularly through the rotation of the first cervical vertebra (atlas) can reduce blood flow to the brainstem where the cranial nerves necessary for social engagement originate. This exercises helps restore proper alignment and circulation. 4. **Supporting function of the vagus nerve** — stiffness or dysfunction in the SCM often goes hand in hand with suboptimal operation of the vagus nerve. When we improve the function of the SCM, we also indirectly support vagal tone. # Goal The goal of the SCM exercise is primarily to extend your range of movement as you rotate your head. It helps us us to loosen up a stiff neck and extend our range of head movement and may also help with migraines. The SCM is innervated by the 11th cranial nerve, so when we improve its function, we release patterns of tension that might be keeping our nervous system in a defensive state which then supports a shift toward activating the ventral branch of the vagus nerve. # Muscles Involved The SCM Exercise primarily engages the: 1. **Sternocleidomastoid (SCM)** — paired muscles that run diagonally from behind the ears to the sternum and collarbone. The SCM muscles is what rotates the head. When the SCM is chronically tight, this can cause migraines, limited neck movement and forward head posture. While secondarily engaging the: - **Levator scapulae** — muscle that connects the upper vertebrae to the scapula, innervated by spinal nerves C3-C5. - **Trapezius muscles** — a large diamond shaped muscle that extends from the base of the skull, across the shoulders and down the back. Tension and imbalances with the trapezius often contribute to neck and shoulder pain. # Instructions 1. Lie on your stomach. Lift your head up, and bring your arms under your chest. 2. Come up onto your elbows as you rest the weight of your upper body on them. ![[SCM Exercise — 1.png|400]] 3. Rotate your head to the right as far as it comfortably goes and hold this position for 60 seconds. 4. Bring your head back to centre. 5. Do the same but rotating your head to the left while holding for 60 seconds. 6. Return your head to centre. # Note On Seeing Improvement If the SCM exercise doesn't fully improve rotation of the neck on one side or movement is still not as good as you want it to be, the restriction might be coming from the levator scapulae which is is innervated by spinal nerves C3-C5. This type of stiff neck won't be improved by working with the sternocleidomastoid and trapezius muscles alone. Another possibility is that part of the stiffness may be coming from a hiatial hernia and shortening of the esophagus, so if you know you have a hiatial hernia you may want to look at the [[Osteopathic Technique for Treating Hiatal Hernia]]. # Resources ## 1. Stanley Rosenberg's Book If you've found this helpful, consider picking up Stanley Rosenberg's book. It's a little technical, but highly valuable: [[Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg]]. ## 2. Video — SCM Exercise  # See Also - [[Vagal Assessment — Discovering Your Nervous System State]] - [[Basic Exercise for the Vagus Nerve]] - [[Osteopathic Technique for Treating Hiatal Hernia|Stomach Pull-Down]] - [[Salamander Exercise for the Vagus Nerve]]