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Levator Scapulae Exercises

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Last Updated: 11 October 2020

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Do you know that the average human head weighs around 11 pounds? That may not seem like much. But for every inch head projects forward, weight experienced by the muscles of neck doubles. That is why strengthening the Levator Scapulae and other muscles in the Neck is essential. Because every time you hold your head in front of your shoulders by mere two inches - such as when working at your computer or laptop - those neck muscles are working to hold 44 pounds of weight. So no wonder were vulnerable to Neck Pain. And frequently, neck pain is the result of overuse and tightening of Levator Scapulae Muscles. In the simplest of terms, Levator Scapulae are responsible for lifting up shoulder blades. In other words, elevating scapula. But with the increasing frequency of forward head postures due to technology - condition called tech Neck - we end up using Levator Scapulae to hold our heads steady in that position. The problem is, once those muscles are overwork, they have difficulty switching off. And as they continue to needlessly work, you leave with discomfort and pain. So it is important to stretch and do some simple strengthening exercises such as those done in Pilates, GYROTONIC and physical therapy. Fortunately, Neck Pain usually develops over time from daily activities. So once you have awareness of actions causing it, you can also start practicing prevention. We all have repetitive patterns which are demonstrated in our bodies. And these repetitive actions can cause muscles to be locked long or short. So sometimes, it isnt just tightness that creates pain. It can be weakness as well. Aside from tech Neck, Levator Scapulae Pain can be the result of many different conditions, including: carrying heavy bag with shoulder straps Sleeping on your stomach with your head turn Whiplash Mental or emotional stress Chilling of muscles during sleep from ceiling fan or air conditioner prolong holding of phone between ear and shoulder Using crutches that Are too tall so even if you arent terribly involve with technology, youre still at risk for tight or weaken Levator Scapulae. First of all, strengthening exercises for Levator Scapulae can help reverse or prevent postural problems associated with weakness in muscle. This includes kyphosis. People with kyphosis are easily identified by their curved upper back, round shoulders, protracted shoulder blades and chin that extend forward. Strengthening Exercises for Levator scapula involve particular joint movements that activate muscle. Three movements most often utilized are scapula elevation, cervical spine extension and lateral flexion of cervical spine. Scapula elevation is movement of the shoulder girdle to elevate shoulder blades straight upward. Meanwhile, cervical spine extension involves moving the chin and neck back and away from the chest, while lateral flexion of cervical spine involves tilting the neck sideways toward either shoulder. There are many Pilates, GYROTONIC and physical therapy exercises that involve scapular placement - scapular elevation being among them.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Scapulothoracic Muscles and Pain

Constant location of pain in deep trigger point seems to indicate that levator scapulae muscle is involved in this syndrome. Considerable controversy exists as to the constancy of bursa in connection with levator scapulae, which may be inserted in two layers enfolding medial border of scapula, and second bursa found in areolar tissue between two layers. 8 Williams and coworkers 9 undertook dissection of four frozen human cadavers, and note that surgical anatomy of the scapulothoracic region has been described infrequently. They point out that there were three layers of scapulothoracic articulation. 9 They describe a superficial layer composed of trapezius, latissimus dorsi, and inconsistent bursa, which they found in four of eight specimens, between the inferior angle of scapula and superior fibers of latissimus dorsi. They then point out that the intermediate layer contains rhomboid minor, rhomboid major, and levator scapulae muscles, along with spinal accessory nerve, and consistent bursa found in eight of eight specimens, between superior medial scapula and overlying trapezius. The deep layer consists of serratus anterior and subscapularis muscles in addition to two bursae. One of two bursae was consistently located between the serratus anterior and thoracic cage, whereas other was inconsistently located between the serratus anterior and subscapularis. These relationships probably account for clinical finding that turning head opposite to affect limb will reproduce pain.


Levator scapulae: why length matters

Concentric contraction of Levator Scapulae muscle with spine fix causes elevation, adduction, and downward rotation of Scapulae. 4 According to Sahrmann, 4 this muscle is synergist with upper trapezius for scapular elevation and adduction, but antagonist for scapular rotation. Shortness of this muscle may elevate the medial portion of the scapula, but not the acromial end, thus producing downward rotation of the scapula. Differentiating between shortness of Levator Scapulae and rhomboid muscles versus upper trapezius muscle lengthening is believed to be extremely important in the design of corrective therapeutic intervention program.Ss

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

EMG Activity and Exercise Goals

Side lying shoulder External rotation exercise was 1 of 4 evidence base shoulder exercises which were found to display BEST muscle activation ratios in which upper trapezius activation is minimized and middle and lower trapezius activation is maximized by Cools et al 2007. Prone and sidelying positions decrease upper traps activation as postural muscle. When you stand, upper trap is more active as its working against gravity. Laying on your stomach or side eliminates the effects of gravity and can decrease excessive activation! Start by lying on your side with your knees bent. Bend top arms elbow to make a 90 degree bend or L shape. Support your head with your other arm or pillow. Hold dumbbell with your palm facing your stomach. Rotate arm up and out while keeping that L shape in your elbow. Your thumb should be pointing up as arm comes off of your stomach. Pretend there is a rod going from your shoulder through the bottom of your elbow and that rod has to stay still. Keep that elbow at your side as you rotate that arm up and back down to starting position. An important aspect of this exercise is to not allow your elbow to come up or back as you rotate dumbbell up. Also, do lean back on your body, stay on your side.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Levator Scapulae Trigger Points

The above video is about releasing Trigger points in your Levator Scapulae muscle. Skip to sections for: 0: 28 - FunctIon of Levator Scapulae 1: 33 - Location of Trigger points 2: 41 - Type I release 2: 44 - Hand placement on TP BuddieRx 5: 20 - Stretch Levator Scapulae muscle is a very common place to get Trigger points, so everyone will have issues in this area from time to time. Common everyday activities can result in these Trigger points as well as sports that involve repetitive arm motions, such as swimming, baseball, football, basketball throwing, and racket sports. Exercises in the gym, like over - Head presses, will cause Trigger points in Levator Scapulae. This relatively small muscle gets overworked by continuously engaging it and sometimes for no apparent reason. Trigger points in this muscle are commonly associated with pain and stiffness in the neck or shoulder - blade area. The figure below gives two diagrams showing common painful areas, Trigger points, and anatomy of Levator Scapulae. Lower and Upper Trigger Point are show. The lower one is near where muscle attaches to the shoulder blade. The upper one is near where muscle twists, splits into four parts, and attaches to the top four spinal vertebrae. Even though Trigger Point reference books dont show these vertebral attachment areas as potential Trigger points, be aware that Trigger points do develop there as well. Each body is different. You should be comfortable massaging this area yourself. Massaging these muscles on your own neck is safer than someone else's doing it because you can use direct biofeedback from your own body. This means listening to your body's signals. Many people think the only way to treat these types of problems is to go to a therapist. And still, for different reasons, therapists are reluctant to treat sensitive areas like the neck. This makes sense; they cannot understand how your body is responding to their manipulation of your body. Yes, you can communicate with them, but even then it is hard when you are lying on the table relaxed and your mind has check - out. Active self - massage is when you are actively involved using mind - body connection; you are not just a bystander where things are happening to you. With active self - massage, you use biofeedback to direct therapy. You control the duration and amount of pressure for muscle Trigger Point to be release. More effective release is achieved this way. Be careful, however, if you choose to utilize your fingers to relieve discomfort because repeat force generated over time can cause damage to your finger joints. Especially after middle age, degenerative processes leave hands more vulnerable to injury, and it is well known that injury can be a precursor to arthritis. Tp BuddieRx was created to prevent that. Using TP BuddieRx - Here we describe how to release Trigger points in Levator Scapulae on your left side, but it is good to balance out both sides by doing the same to other side when you are do.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Anatomy

Your Levator Scapulae is not a massive muscle, but it can have a big effect on your pain and function. This muscle originates at first four cervical vertebrae of your neck and inserts into the upper corner of your scapula, called superior angle. Its primary function is to elevate your scapulae, when your spine is fix. This motion is common in activities like swimming, racquet sports like tennis or squash and throwing baseball or football. It also assists in pulling your shoulder blades toward midline with slight downward rotation and anterior tilt of Scapulae. If youve get a common postural problem called forward head posture, this anterior tilt of Scapulae can become exaggerated. Well, dive more into forward head posture later, but this is a good thing to keep in mind. When your Scapulae are fixed, Levator Scapulae assist in side bending and rotation of your cervical spine.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Exercises: Neck Stretches & Strengthening

This stretch is for long extensor muscles and suboccipital muscles. Sit with your chest up and look straight ahead. Gently push your chin back while looking straight ahead keep your head upright, don't look up or down. Keep your eyes facing forward. While holding your chin back with one hand, use your other hand to reach over top of your head. Stabilize your chin back as you gently pull the top of your head forward. This is tilting movement. This is not a large movement, so don't force this stretch and be gentle. Performing this stretch too quickly or too vigorously can cause headaches. Be sure to keep your chin retracted during this stretch to avoid shearing forces on joints in your cervical spine. You want to stretch muscles and other soft tissues on the posterior aspect of your neck, not stress discs. If you have any discomfort during this stretch, you may be doing it wrong or have underlying problems. Consult a physical therapist. The top of Page levator scapula raises the medial border of the scapula, assists in inferior rotation of the scapula, and can be used for sideflexion of the neck to the same side. This muscle also helps to retract scapula and hold it against trunk. The best method to stretch it is to stabilize the shoulder blade in an upwardly rotating position prior to stretching. This is achieved by elevating the shoulder and placing the palm of your hand between your shoulder blades. Sit up straight on chair. Put your hand up over your shoulder and bring your elbow back, pointing your elbow up To ceiling. Use your left hand to pull your head forward and left tension in this muscle can be a common source of pain in those that have prolonged forward head postures, as when sitting at a computer or driving for long periods of time. Persistent pain in this area can also be a symptom of more serious neck issues. If you have pain, you should consult a physical therapist for proper evaluation prior to performing any stretches. Top of the upper fibres of the trapezius when working on both sides will elevate shoulders. Upper fibres, when working with lower fibres will cause the shoulder blade to rotate upward. Because these fibres attach to spinous processes of the vertebra and base of the skull, head must be rotate toward side being stretched prior to commencing with stretch. Sit with your chest up and hold onto the chair with one hand. Turn your head toward the hand that is holding onto the chair. Use your free hand to pull your head straight toward the opposite side. To feel more stretch, lean your body slightly away from the hand that is holding you onto the chair to depress your shoulder further. Constant tension in the upper fibres of the trapezius can also cause headaches. Stretching of these muscles will help them relax.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Sources

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

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