Introduction: Could one muscle be Tripping Your Balance?
Persistent dizziness is a common complaint, but new insights from a head and neck specialist suggest a single muscle could be the culprit for many people. Dr. Joe Damiani, a popular expert with a large social media following, has highlighted the sternocleidomastoid (SCM) muscle as a potential trigger for disrupted balance and ongoing dizziness. While diet and general health matter, an imbalanced or tense SCM may confuse the brain’s balance system, leading to uncomfortable repetitions of dizziness.
Understanding the Balance System and the SCM
Our balance system relies on three signals: what we see, the inner ear’s motion sensors (which detect head position via tiny crystals), and receptors in the body that sense muscle stretch. The SCM muscle, which helps move the head up, down, side to side, and rotate, plays a pivotal role in telling the brain where the head is in space. If the SCM on one side is tight or imbalanced, the brain can receive conflicting information, triggering dizziness or a sense of unsteadiness.
In practical terms, when one SCM is overly tense or contractured, the two sides of the neck may send conflicting messages. The result can feel similar to vertigo or a persistent sense of lightheadedness, especially with quick head movements or changes in position.
The Two-Part Strategy: Release Then Strengthen
Dr. Damiani outlines a simple two-step approach designed to first release the SCM and then strengthen both sides to normalize signals to the balance system. This is not a quick fix for everyone, but many patients report noticeable relief when done consistently and correctly under guidance.
Part 1: Release the SCM
The release sequence focuses on carefully releasing tension along the SCM’s path. A common method involves gentle manual guidance: place a hand on the side of the head, gently turn toward that side to encourage a soft stretch, then identify and release the SCM along its course from behind the ear toward the collarbone. A second technique uses two fingers below the ear along the muscle’s line, then slowly dragging down toward the collarbone while turning away from the engaged side. The goal is to reduce muscle grip without forcing tense areas, which can perpetuate dizziness if overstretched.
Part 2: Activate and Strengthen the SCM
After a release, activation helps re-educate the balance system. Start with a chin tuck to engage neck alignment. Then with one hand on the side of the head, gently rotate the head toward that hand, returning to the starting position, and switch sides. Repeat five times on each side. A variation involves tilting the head down toward the released side, then lifting back up, and repeating five times. Regularly performing these movements on both SCMs can help reestablish balanced signals to the brain’s balance center.
What to Expect and When to Seek Help
For some, these techniques may lead to reduced dizziness and lower neck tension within days or weeks. However, dizziness can signal a range of conditions, from benign neck muscle strain to inner-ear issues or neurological concerns. It’s essential to consult a healthcare professional if dizziness is persistent, worsens, or is accompanied by other symptoms such as severe headaches, vision changes, weakness, or difficulty walking. A clinician can assess whether neck muscle tension is the primary factor or if additional tests are needed.
Practical Tips for Everyday Balance
- Warm up gently before neck exercises to prepare the muscles.
- Maintain good posture during daily activities to reduce SCM strain.
- Aim for consistency rather than intensity; gradual progress tends to be safer and more effective.
- Keep sessions short and stop if you experience worsening dizziness or pain.
Bottom Line
While there’s no universal remedy for dizziness, the SCM muscle’s role in head position and balance is gaining attention. A careful release-and-activate routine may help normalize your brain’s balance signals and reduce symptoms for many people. As always, work with a healthcare professional to tailor this approach to your needs and ensure it’s appropriate for your condition.
Follow-Up and Resources
For ongoing tips and expert insights, follow relevant medical professionals and trusted health resources. Share your experiences and questions in the comments or with your clinician to determine if SCM-focused strategies could help you.
