Sternocleidomastoid (SCM) Trigger Points

Sternocleidomastoid SCM Exercises and Stretches

The Sternocleidomastoid SCM is a complex motion and “heavy-lifter” when it comes to moving around your head. Dysfunction leads to migranes, TMJ, and tensions headaches. Here’s how to diagnose, strengthen, and mobilize the SCM.

Functional Movement Screen

Functional Movement Screen
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The FMS / Y Balance Test

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  • Like a Crystal Ball to Prevent Future Injuries
  • Correct and improve movement exercise movement patterns
  • Learn why you are getting injured, and how to stop it
  • Build Tank-like Durability for any Sport
  • Unlock your Maximum Fitness Potential
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Don’t Leave Injuries to Chance.  Stay and Get Tested:

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  • Overhead Shoulder Mobility
  • Squat Technique
  • Pushup-Technique
  • Inline- Lunge Technique
  • Hurdle Step
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  • Shoulder Internal External rotation
  • Groin and Glute Activation
  • Core Recruitment
  • Transverse Abdominal Recruitment
  • Hamstring and Lumbar Mobility
  • +14 More…
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The FMS / Y-Balance Screen is our state-of-art Movement Screening System.  It’s like a X-Ray into all your muscle weaknesses — if there is in imbalance – we’ll find it and show you how to fix it.

With this one hour test you’ll have a full analysis of your movement patterns including areas that are functioning well, and areas that are not.  You’ll also learn how to correct the areas where you have poor mobility, range of motion, nueromuscular control, and/or strength.  If you’ve been injured, we can use this screen to assess damage.  Even if you don’t have any injuries, this screen can help predict risk of injury.[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/3″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

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Case Study #1:  Paul Roberts – Functional Movement Screen

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★★★★★ Mobility
  • Inline Lunge (Right and Left)
  • Trunk Stability Pushup
  • LQ L/R Legs Overall Score
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★★★☆☆ Mobility Results
  • Deep Squat
  • Hurdle Step
  • Active Straight Leg
  • UQ L/R Arms Overall Score
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★☆☆☆☆ Mobility Results
  • YBT LQ Post Medial L/R
  • YBT UQ Post Medial L/R
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Interpreting the results of the FMS/YBT screen. Starting from the first assessment we can issues with ankle mobility. While performing the test, the client was unable to hit depth in the squat without support of the ankles from the fms board. As we look at the Hurdle step test, we do see an issue with the right hip having less motor control than the left. The shoulder mobility showed lack of flexibility and range of motion in both arms. On both the left and the right arm, the range with range more than 1.5x the length of the hand. As we observe the rotary stability we can also see an issue with motor control with the right hip and transverse abdominus. This correlates with previous testing in the hurdle step test. Looking at the results of the ankle clearance assessment, we see poor range of motion on both feet with significant asymmetry on the right side. The lack of mobility in this joint is undoubtedly the source of the asymmetries with the right hip and stabilization. The Y Balance Test shows a similar imbalance pertaining to the right hip particularly in the posteromedial position. The movement requires a large amount of motor control and stability in the ankle and hip. The Upper Quadrant of the YBT shows less variation between left and right arm. Both arms can benefit from mobility as seen in the FMS shoulder mobility screen. The external rotation of both arms is limited.

Based on the analysis of both tests, we can determine that both ankles show a significant imbalance in range of motion. The imbalance in the hips are a result of the lack of mobility of the right ankle. The range of motion in the shoulders would be the next pattern to attend to.

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Corrective Exercise Strategy

Based upon the results the FMS and YBT, The following exercises have been chosen to improve movement quality:

  • Inline Halo Lunge – core, hip, and glute motor control
  • 3 point lunge – glute stability through sagital and transverse planes of motion
  • Theraband clams – glute medius activation and strength
  • Plank with 1 arm moving valslide circles – transverse abdominus, hip, and shoulder stability in anterior, post medial and lateral motions
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Case Study #2:  Jim Stepanski – Functional Movement Screen – FMS YBT

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★★★★★ Mobility
  • Deep Squat
  • Hurdle Step
  • Inline Lunge
  • Shoulder Mobility
  • Active Straight Leg Raise
  • Trunk Stability Pushup
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★★★☆☆ Mobility Results
  • Rotary Stability L/R
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★☆☆☆☆ Mobility Results
  • YBT LQ Post Medial L/R
  • YBT UQ Post Medial L/R
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Corrective Exercise Strategy

Based upon the results the FMS and YBT, The following exercises have been chosen to improve movement quality:

  • Inline Halo Lunge – core, hip, and glute motor control
  • 3 point lunge – glute stability through sagital and transverse planes of motion
  • Theraband clams – glute medius activation and strength
  • Plank with 1 arm moving valslide circles – transverse abdominus, hip, and shoulder stability in anterior, post medial and lateral motions
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Case Study #3:  Samantha Smith

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★★★★★ Mobility
  • Active Straight Leg Raise
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★★★☆☆ Mobility Results
  • Hurdle Step
  • Rotary Stability
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★☆☆☆☆ Mobility Results

Deep Squat
Shoulder Mobility
Inline Lunge
Trunk Stability

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Corrective Exercise Strategy

This case study was unique due to the client’s acute shoulder injury. Overhead movements, external rotation, flexion and tension on the shoulder was not possible due to pain in the shoulder capsule. In cases of pain during any testing, clients are instructed to seek a medical evaluation as soon as possible. The following exercises do not require use of the shoulder:

  • Inline Halo Lunge – core, hip, and glute motor control
  • 3 point lunge – glute stability through sagital and transverse planes of motion
  • Banded Glute Walk – Glute strength and stability
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Case Study #4:  Dwayne Samson

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Corrective Exercise Strategy

This case study was unique due to the clients lack of motor control. Majority of the assessment showed below average body awareness and poor flexbility. The following exercises are recommended to enhance movement quality:[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/2″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css_animation=”bounceInUp”]

★☆☆☆☆ Mobility Results
  • Deep Squat
  • Hurdle Step
  • Inline Lunge
  • Shoulder Mobility
  • Active Straight Leg Raise
  • Strunk Stability Pushup
  • YBT Overall Score LQ
  • YBT Overall Score UQ
  • Rotary Stability
  • Ankle Range of Motion
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  • FMT Bird Dogs – Core activation and rotary stability
  • FMT Leg Lowers – Core activation and pelvic control
  • Banded deadbugs – core, hip flexor, arm and leg motor control
  •  thoracic rotation and extension – restore mobility and normal resting length of the thoracic spine
  • banded W’s – improve shoulder external rotation
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Wrap Up

The FMS and YBT serve as excellent assessments for evaluating faulty movement patterns, potentials for injury, current injuries and their effect on other joints in the body. The results of both tests can provide a foundation on which we establish corrective exercise strategies to change and improve movement quality.[/vc_column_text][/vc_column][/vc_row]

The Body Transformation Workshop

Our Body Transformation Workshop on Lifting Safely, Improving Range of Motion, and Utilizing Proper Muscle Recruitment

Preventing Injuries through Muscle Testing and Strength Training.
–Safer movements, more strength, less pain.
There are 8 basic strength movements: the squat, lunge, hinge, push, pull, flexion extension, twist, and gait.  We’ll cover these techniques and discuss the proper form to do them safely.  We’ll also discuss various techniques to test muscle function by selecting members from the audience, and demonstrating how to test for proper neural control of muscles, and how to utilize strength training to restore and improve muscle function.

Body Transformation Workshop

Download our Presentation on how to use the right muscles and right energy systems to safely improve strength, conditioning, and endurance

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Visit our Contact Page to

Schedule a Presentation at Your Facility

 

Highlights

8 Strength Moves

What constitutes safe movement?

When it comes to personal training: there are 8 strength movements that build the foundation for almost all forms of exercise. These 8 moves can be complex or simple, or can go from simple to complex when combined. In order to gain maximum results from personal training all 8 movements, they need to be taught and executed safely. Safe movement, meaning movement with attention to proper body mechanics, aka “form,” has to be the basis of any exercise program. If there is no understanding of safe movement for athlete and coach, the risk of exercise induced injury is high.

The Seminar on Strength goes through these movements and teaches how to correct movement flaws.

Any discussion of safe movement has to incorporate three components, which are knowledge, ability, and range of motion.  Knowledge is key.  Knowledge of body mechanics, levers, and bar path, are just a few of the requirements for safe movement.   Your personal trainer needs to understand the difference, for example, between motion created by the glute and quad in order to correct technique and recognize flaws in movement functionality.  For both the athlete and personal trainer knowledge of correct form is paramount to any training program.

An athlete’s ability to be self aware of when and which muscles to contract during the execution of a movement will determine how safe the athlete will be during a particular exercise.  If an athlete has never consciously contracted a muscle, their personal trainer will have to develop that ability in order to execute the proper mechanical movement during exercise.  As muscle control is learned over time, the movement, if trained properly, becomes instinctual thereby allowing the athlete to gain strength and confidence while moving safely. For the personal trainer, understanding where an athlete is in regard to their ability to contract and relax specific muscles at given times during movement, is crucial to using programming that works for that individual and keeps the focus on getting stronger and leaner.

Taking the body through proper range of motion is also key to safe movement. If the personal trainer doesn’t teach full range of motion risk for injury greatly increases.  Left unchecked: incorrect movement patterns become ingrained causing increasing harm to the biomechanics and fascia.  These bad patterns can be time consuming to “unlearn” as well and may require speciality personal training instructors to repair.  Once proper range of motion and proper knowledge are learned the execution of correct form, ie safe movement, becomes easier to achieve. Safe movement results in injury-free strength gains which in turn leads to better body composition, better health, and increased confidence and self-esteem for the athlete. Without safe movement the potential for positive outcomes is greatly diminished and the risk for negative outcomes increased.

Correct top form on the Sumo Deadlift Highpull
Correct top form on the Sumo Deadlift Highpull

Squat, Lunge, Hinge, Push, Pull, Flexion/Extension, Twist/Resist Twist, and Gait

The eight basic movements the squat, lunge, hinge, push, pull, flexion/extension, twist/resist twist, and gait.

The Squat is a fundamental which involves recruitng quadriceps, glutes, and hamstrings, proper execution also requires the ability to contract the muscles of the upper back and abdomen. If any of these muscle groups aren’t activated properly during this movement the squat has increased injury potential.

[one_fourth]
Flying Bosu Box Burpee
Box and Bosu Jumps: Jumping is essentially a plyometric Squat
[/one_fourth] [three_fourths_last] Next in line is the lunge, this is a movement dependent on utilizing the glutes, hip flexors, and tibilais anteriorus. A lunge, executed properly, is strong and balanced, pushes through the floor and maintains the knee in good alignment and not too far over the toes.  The lunge especially useful to personal trainers because it is easily combines with other pushing moves allowing for combinations that raise testosterone and build muscle.
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Landmine Lunge
Landmine Lunge
[/one_fourth][three_fourths_last] The hinge, the movement of the pelvis forward and backward, uses the glutes. The hinge starts many movements, including but not limited to, the squat, deadlift, and power clean.  It is especially important when executing kettle bell swings.  Unless your personal training is certified through a company like the Russian Kettle Club, there is a good chance he or she can’t teach you to properly execute a swing.  They are extremely complicated and require advanced training to execute properly.  A faulty, or poorly executed hinge will limit load and can lead to injury.
[/three_fourths_last] [one_fourth] Kettle Bell Clean
[/one_fourth] [three_fourths_last] Push and pull are the next two movements. A push means movement away from the midline of the body. Push movements utilize pectoral and tricep muscles, and include such exercises as the push-up, bench press, and ring dips. In big box gyms, the bench press remains a corner stone movement for developing chest, but the sled push works almost as well, but burns a lot more calories per hour.  The wall ball is equally gruelling incorporating a squat and push
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Sled Push is a compound exercise working shoulder, triceps, chest, and of course legs
Sled Push is a compound exercise working shoulder, triceps, chest, and of course legs
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Wall balls are squat and push
Wall balls are squat and push
[/one_fourth] [one_half_last] These movements activate the muscles of the back and arms, like the trapezius, and biceps. The pull up is a good example, if the latissimus dorsi and traps aren’t both activated, the pull up is hard to sustain or improve upon. Other examples of pull movements include rows and muscle-ups.
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Flexion/Extension are involved in all forms of safe movement. Joints flex and extend, whereas muscles contract and relax.  Muscles don’t extend.  Knowledge of flexion and extension is important, especially with regard to the spine. The spine is a long series of joints, understanding this about the spine and utilizing correct motion in concert with back and abdominal muscles leads to continual safe movement and strength building.  Featured on the right, the barbell curl is an example of a muscle contraction.

Twist/resist twist, also known as lateral flexion, is done by isolation of the torso muscles, including the transverse abdominus and obliques. Any twisting motion requires full engagement of these muscle groups, but they are also important players in movements such as deadlift and press.
[one_fourth]

Brad on the Mace
Brad on the Mace rotation
[/one_fourth] [three_fourths_last] Last is gait, simply explained as the mechanics of walking, jumping, and running and any variations of those two things.  While seemingly simple: there is a great amount of flexibility and form that goes into running and jumping correctly.  Properly biomechanics improves efficiency, prevents injury, and improves ability.  Most running injuries are results of improper gait.  Gait also includes how the arms, neck, and torso are functioning as the body moves through space.
[/three_fourths_last] [one_fourth] Double Under Shot
[/one_fourth] [three_fourths_last] Almost all exercise is a form of or a combination of the eight basic movements listed above. Having knowledge of the eight movements and understanding correct form for the basics allows the athlete to perform all kinds of combined, complex movements. For example the thruster, one of the best full body exercises ever, is a combination of a squat and a press. The snatch, one of the cornerstone Olympic lifts is a pull plus a hinge and a squat. Not to be ignored, the muscle up is a mix of a pull and flexion/extension. Once these foundational movements are learned and applied correctly athletes and coaches have a full tool box from which to get stronger, faster, and more complex while staying safe.
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