Levator Scapula - Not a Harry Potter spell but a pain in the neck

Levator. Scapula

No, not a Harry Potter spell, but an important muscle for our posture.

What does the levator scapula do?

The levator scapulae runs down the side of our neck and connects the shoulder blades to the spine. It helps with

• Lifting our shoulders, 

• Tilting our head,[i]

• Squeezing your shoulder blades together, and

• Tilting our shoulder blades.[ii]

It is commonly used in activities such as 

• Swimming,

• Throwing, and

• Racquet sports[iii]

Photo by microgen/iStock / Getty Images

What causes levator scapula issues?

Forward head posture is a big contributor to levator scapula issues. You right remember that this is condition that is made worse by 

• Looking down at our phones, and laptops,[iv]

• Poor sleeping position,

• Emotional tension,

• Over exercise, and

• Stress.[v]
  

Photo by bokan76/iStock / Getty Images

When we look down our phones, our levator scapulae is required to constantly fire which can make them tight and overused.[vi]

What happens when our levator scapula muscles are tight?

When our levator scapulae are tight it can result in,

• Headaches,

• Difficulty placing our chin on our chest,

• Difficulty rotating our heads, and

• Sore necks.[vii][viii]

Photo by Aleksej Sarifulin/iStock / Getty Images

So I have tight levator scapulae, what can I do about it?

Mobility

Head Tilts

1. Sit or stand facing forward.

2. Tilt your left ear toward your left shoulder.

3. To deepen the stretch, you can reach your right arm out to the side (about 45 degrees down toward the ground) or gently place your left hand on your head and apply a gentle pressure.

4. Hold for a couple of seconds and repeat on the other wide.
   
   

https://www.healthline.com/health/sternocleidomastoid-pain#exercises

Self-Myofascial Release / Self-Massage

Levator Scapulae Roll

1. Place a massage ball / tennis ball etc between your levator scapulae and a wall.

2. Roll.

3. Repeat on the other side.

https://youtu.be/7ex488hk8Zw

Yoga

Ear to shoulder 

1. Start standing or sitting

2. Slowly take your ear toward your shoulder. If you shoulder lifts, then ease back

3. Lift your same side hand and place it on your head. Rest your hand for slightly more pressure. Do NOT pull.

4. Hold for about 30 seconds.

5. Release

6. Repeat on the otherside.

https://www.healthline.com/health/fitness-exercise/trapezius-stretches#ear-to-shoulder

Cat-Cow pose

1. Start on all fours (table top position). Hips over knees. Shoulders of elbows.

2. Inhale. Starting from the pelvis. Tilt the tailbone up. Let you stomach sink. Pull your chest forward. Lift  your head.Exhale. Tilt tailbone down. Draw your belly button to your spine. Round the spine. Chin to chest.

3. Repeat as you breathe.

 https://youtu.be/nf67wOK8uaQ

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead tight or weak elevator scapulae

Come to Recharge and Move BEYOND the EVERYDAY.

[i] https://www.physio-pedia.com/Levator_Scapulae_Syndrome

[ii] https://www.precisionmovement.coach/levator-scapulae-stretch/

[iii] https://www.precisionmovement.coach/levator-scapulae-stretch/

[iv] https://www.precisionmovement.coach/levator-scapulae-stretch/

[v] https://www.westaustinmassage.com/single-post/2018/02/10/Muscle-of-the-Month-Levator-Scapulae

[vi] https://www.precisionmovement.coach/levator-scapulae-stretch/

[vii] https://us.humankinetics.com/blogs/excerpt/levator-scapulae-stretch

[viii] https://www.physio-pedia.com/Levator_Scapulae_Syndrome

Photo by monkeybusinessimages/iStock / Getty Images