Scm trigger points dizziness while standing

Learn how to treat trigger points yourself and how to relieve (chronic) pain.

Free basic course

  • How often and how intensely do you massage?
  • What to do when pain gets worse
  • When and how long to stretch and when to stop?

I answer these questions in Basic course trigger point & fascia 1 × 1.

Your sternocleidomastoid is the noticeably thick muscle on the sides of your neck. If it is tense or has trigger points, it can cause pain in the head, ears, eyes and face.

Fortunately, it is possible to massage the muscle yourself and in most cases to free it from tension and trigger points, and thus of course to relieve the pain.

If you then also work the other muscles potentially responsible for your pain symptom, the chances are good that you will get rid of your pain altogether.

Everything you need yourself, are your fingers and the willingness to practice with a little patience and to “rediscover” your body.

If the muscle is tense, it is usually very sensitive to pressure locally. He has Trigger pointsin itself, so the pain can also radiate into the region of the head.

The muscle basically consists of two separate muscle bellies, which helps ensure that the pain it can cause also occurs in slightly different regions.

1.1 Pain zones of the sternal part of the muscle

The sternal part of the muscle can cause pain in the temple, cheek, and eye. In addition, it very often sends pain to the back of the head and top of the head.

Because of the latter properties, he is very often involved in….

Click on the corresponding link to find out what you can do yourself against these headaches and which other muscles are often responsible for them.

1.2 Pain zones of the clavicular part of the muscle

The clavicular part of the muscle, i.e. the part that originates from the collarbone, mainly causes pain in and around the ear and on the forehead.

If you suffer from a headache on your forehead, just click on the link.

Possibly these are of muscular origin and can be remedied by yourself.

Annotation: The muscle often sends the pain to the opposite side of your forehead, so it makes sense to simply examine the muscle on either side of your neck.

1.3 Symptoms and ailments

In addition to the ones described above Pain, trigger points in the sternocleidomastoid can also contribute to the following symptoms and complaints….

  • Sore muscles feeling in the side of the neck
  • Tears of the eye on the affected side
  • Visual disturbances - e.g .: blurring, double vision
  • Balance disorders and dizziness
  • nausea

With a 30-day money-back guarantee

  • Suitable for pain from head to toe
  • Exclusive content and videos
  • Significantly larger pain database or pain dictionary
  • Videos on finding muscles and trigger points
  • Videos of self-massage with different techniques, with and without a device
  • Find triggers for pain in 30 seconds

To the courses

The sternocleidomastoid consists of two muscles that both have the same insertion but different points of origin. They both start at the back of your head and arise from your collarbone - clavicular part / caput laterale - and sternum - sternal part / caput mediale -.

Below are the Latin names


  • Caput laterale: middle third of the clavicle
  • Caput mediale: Manubrium sterni of the sternum


  • Mastoid process of the temporal and lateral aspect of the superior nuchal line of the occipital


  • The muscle is innervated by the accessory nerve and branches of the cervical plexus (C1 - C3 / 4)

When it comes to the function of the sternocleidomastoid muscles, a distinction must be made as to whether the muscles work on both sides of the neck - bilaterally - or only on one side - unilaterally.

A bilateral contraction or tension leads to the following movements or functions

  • Flexion of the cervical spine: tilting the chin forward
  • Stabilization of the cervical spine during extension
  • Auxiliary respiratory muscles
  • Spatial orientation

A unilateral contraction or tension leads to the following movements or functions

  • Head rotation to the contralateral / opposite side and extension of the cervical spine
  • Flexion of the cervical spine to the side, i.e. the ear is brought closer to the shoulder
  • Compensation for head tilts that would occur due to scoliosis, leg length differences or the like.

Neck rotation & extension

Free course

Trigger point & fascia 1 × 1

  • How often do you massage?
  • How often do you stretch?
  • When not to massage and stretch?
  • How I Beat My Chronic Pain!

The sternocleidomastoid becomes tense and develops trigger points, especially when it is kept in a shortened or elongated position for a long time. This happens quite often in your everyday life.

You might recognize yourself in one of the following examples

  • Phone caught between ear and shoulder
  • Head turned to one side to chat with someone
  • Head tilted back - painting, climbing -

Difficult as it is to read and pronounce the name of this muscle; feeling and massaging it is very easy!

Annotation: If you feel a pulse while palpating or massaging the sternocleidomastoid, then you have caught your cervical artery.

It doesn't matter, as long as you don't massage them and keep squeezing them. Just let go and try to grab the muscle again, only this time without the artery.

If you have difficulty feeling the muscle and differentiating the two muscle tummies from each other, please contact mine Online course at.

There I will show you in several videos exactly and in detail how you can feel this muscle.

Feeling the sternal part

Place one of your fingers on the top of your sternum and try to feel the tendon of the muscle.

If you move your finger to the right and left a few times, you can feel it bounce back and forth under the finger.

Now grasp the tendon with a pair of tweezers and feel the course of the muscle up to the back of your head.

For the first few centimeters you will only feel its tendon, which then soon merges into the clearly noticeable muscle.

Annotation: Above all, you can feel the "middle" of the muscle wonderfully because you can pull it away from your neck. This is also very useful for you with the massage.

Feeling the clavicular part

The clavicular part of the muscle can be found a little more on the side of your neck. It cannot be pulled away from the neck so nicely and is covered by the sternal part from about halfway up, which will make palpation and the subsequent massage a little more difficult.

Nevertheless, this part of the muscle can still be felt quite well. Simply place your fingers on your collarbone, about 2 centimeters from the tendon that you just felt on your breastbone.

Now just try again to grip the muscle on the side of your neck with the forceps grip.

As soon as you have found it, follow its course and feel how the sternal part lies over the muscle after a few centimeters and you can no longer follow it.

For the massage, I'll put this for you Thumb-index finger technique with which you can massage the sternocleidomastoid between your fingers.

in the Trigger point online course you will find seven videos for massaging both parts of the muscle. In these videos I will show you massage with different techniques and massage devices.

You will also find over 400 other videos on trigger point self-massage.

  • Examine both parts of the muscle along their entire length for painful points by rolling them between your fingers.
  • Then massage each sensitive point approx. 5 - 10 times. Depending on how high or low your pain tolerance is.

I recommend that you approach this muscle with a cautious massage and wait and see how it reacts to it.

Personally, I have found, as have many people with whom I have worked so far, that massage of the sternocleidomastoid is usually very uncomfortable.

Massage yourself every day and experiment how much work you can do on the muscle.

Repeat the massage until you can no longer find any painful points.

This may take a few weeks, but the muscle will thank you and you won't regret it. In addition, it doesn't take longer than a few minutes to massage the muscle.

Do relaxation exercises against jaw pain on one side only or not?

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Exercise against painful and restricted jaw opening

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The jaw can shift due to muscular imbalances

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How can you massage an extremely tense sternocleidomastoid or the scalene muscles?

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Stretching the muscles of the cervical spine (in a CMD) is not harmful

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Exercise against a displaced jaw and jaw cracking

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Tinnitus and broken jaw - a possible connection

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Jaw cracking due to laterally displaced jaw

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Whiplash as a cause of neck pain and headache

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Whiplash - exercises for headache and neck pain

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Tinnitus and Stress - Possible Causes and Exercises

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Tinnitus can be related to jaw pain

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Neck pain and headache after sit-ups

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  • Calais-German, Blandine. Anatomy of Movement. Seattle: Eastland Press, 1993. Print
  • Davies, Clair, and Davies, Amber. The Trigger Point Workbook: Your Self-Treatment Guide For Pain Relief. Oakland: New Harbinger Publications, Inc., Print
  • Simons, David G., Lois S. Simons, and Janet G. Travell. Travell & Simons ’Myofascial Pain and Dysfunction: The Trigger Point Manual. Baltimore, MD: Williams & Wilkins, 1999. Print.
  • Schünke, Michael., Schulte, Erik, and Schumacher, Udo. Prometheus: Learning Atlas of Anatomy. Stuttgart / New York: Georg Thieme Verlag, 2007. Print

With a 30-day money-back guarantee

  • Suitable for pain from head to toe
  • Exclusive content and videos
  • Significantly larger pain database or pain dictionary
  • Videos on finding muscles and trigger points
  • Videos of self-massage with different techniques, with and without a device
  • Find triggers for pain in 30 seconds

To the courses

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