Sternocleidomastoid (SCM) myalgia.

Sternocleidomastoid (SCM) is the muscle that has a pain pattern that runs on the back outside of the shoulder, shoulder blade - it can also occasionally cause referred pain in the upper arm. This can occur if it becomes overactive, tight and dysfunctional. A so-called sternocleidomastoid (SCM) myalgia. Regularly self massage, stretching, exercises and any treatment of a musculoskeletal expert (chiropractor, physical therapist, manual therapist) are all examples of measures that can help you get rid of myalgia.

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What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief for muscle and joint pain

Biofreeze (Cold / cryotherapy)

Did you know?
- Often stiff and dysfunctional joints (also read: joint pain - joint locks?) be a partial cause of myalgia, as the limited joint joint can also have a negative effect on muscular function.

Old pillows? Buying new?

New custom designed pillows can also be helpful in case of recurrent myalgia - if you are considering investing in one then recommend several studies this pillow.

This type of pillows is almost impossible to raise in Norway, and if you find one, they usually cost the shirt and some more. Instead, try the pillow via the article we link to above, it has a lot good shooting goals and people are happy.

Here you can see an illustration that shows the muscle attachments of the sternocleidomastoid (SCM) muscle:

Sternocleidomastoid muscle attachments - Photo Wikimedia

The sternocleiodmastoid attaches from the medial aspect of the collarbone, as well as the sternum, and from there goes to the mastoid process at the back of the ear (approximately).

Here you can see an illustration that shows the trigger point pain pattern (referenced pain from muscle knot) for sternocleidomastoid (SCM):

Sternocleidomastoid myalgia - Photo Wikimedia

Sternocleidomastoid (SCM) can also cause pain in the back of the neck - and contribute to headaches with pressure in the forehead and around the eye.

Recommended products for pain relief for muscle pain in the sternocleidomastoid muscle (rotational neck muscle)

Biofreeze (Cold / cryotherapy)

- Use discount code Bad2016 for 10% off!

Exercise and movement are good for body and soul:

• • Chin-up / pull-up exercise bar can be an excellent exercise tool to have at home. It can be attached and detached from the door frame without the use of a drill or tool.
  • Cross-trainer / ellipse machine: Excellent fitness training. Good for promoting movement in the body and exercising overall.
  • Kettlebells is a very effective form of training that produces fast and good results.
  • Spinning ergometer bike: Good to have at home, so you can increase the amount of exercise throughout the year and get better fitness.

• Roman machine (Model: Concept2 D) is one of the best forms of training you can use to get good overall strength. Can be a good investment in own health.

Concept 2 rowing machine Model D (Read: "Buy rowing machine online? Cheaper? YES."

Also read:

- Can a special pillow really prevent headaches and neck pain?

- Headache (Learn more about the causes of headaches and what you can do to get rid of it)

- Pain in the muscles and trigger points - (Why do you really get sore muscles? Learn more here.)

- Pain in the neck (Why does some get hurt more in the neck than others?)

Sources:
- Nakkeprolaps.no

Also read: - 4 Clothes Exercises against Stiff Back