INSTRUCTIONS:

▪️ Use your thumb and index finger to grasp the SCM near your ear until you feel the tender part in the core of the muscle.

▪️ Hold for 10 seconds.

▪️ Release the position and move your fingers down a centimeter.

▪️ Repeat along the entire length of the muscle.

▪️ Place two fingers at the base of the SCM and gently press.

▪️ Make five gentle circular movements and move down a centimeter.

▪️ Repeat along the entire length of the muscle.

▪️ Place two fingers at the base of the SCM and with your thumb begin to lengthen the muscle first in a downward direction and then in an upward direction.

▪️ Perform 15 repetitions in a direction.