Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Have you experienced waking up with an achy neck and not being able to fully turn your head to look to the side? The culprit may be an aggravated levator scapulae muscle. With ever changing environments, the body naturally adapts. Whether these environments suit the body or not, achy or knotted muscles can help you recognize how to improve your lifestyle. Learn about additional factors that may be causing tension in your levator scapulae muscle and how to stretch and strengthen it to relieve discomfort.
WHAT IS THE LEVATOR SCAPULAE MUSCLE?
The levator scapulae is a superficial muscle that is located in the upper back, attaching the medial border of the scapula to the cervical vertebrae, C1-C4. The levator scapulae’s primary function is to elevate the scapula (shoulder blades). In addition, this muscle works with the trapezius, latissimus dorsi, rhomboids, pectoralis major and pectoralis minor to stabilize the spine, rotate the glenoid cavity (shoulder joint) and laterally flex the neck.
This muscle is frequently associated with causing pain in the neck. The levator scapulae can become chronically tight, shortened and overactive, leading to compensated scapular and cervical spine movements. This painful area can be described as a throbbing, achy and knotty and is usually presented at the top of the shoulder blade and up alongside the back of the neck.
WHAT CAUSES A TIGHT LEVATOR SCAPULAE?
Your body’s response to your lifestyle and changes in your environment can lead to carrying muscle tension through movement compensations. Whether you have a sedentary or hyperactive lifestyle, the body will adapt accordingly. This can lead to the body adapting to poor movement patterns and postures like a forward head lean, a rounded upper back and stiffness through the shoulders and back.
Here are some causes of a tight levator scapulae:
- Repetitively rotating your neck throughout the day.
- Sitting for prolonged periods of time in a sedentary posture.
- Sleeping on your stomach with your head turned to the side.
- Vigorous athletic movements.
- Carrying heavy items in a backpack or suitcase.
- Trauma or injury like whiplash.
- Emotional or mental stress.
- Forward head posture or “tech neck”.
HOW DO YOU RELIEVE LEVATOR SCAPULAE NECK PAIN?
Stretches: The most simple and accessible way to release neck pain is to stretch the levator scapulae muscle. Holding the stretch for a longer period of time allows increased blood flow to the muscle along with lengthening the muscle to increase range of motion and reduce localized pain. Adding tension to the stretch with a band or using your own body’s tension can increase the intensity, leading to a deep stretch.
Trigger Point Release: Another method to relieve neck pain is trigger point release. Utilizing a trigger point ball and directly applying it to the affected area helps manage pain and improves posture. Although both stretching and trigger point release provide temporary relief to the area, this may not resolve underlying issues that may be causing constant, nagging neck pain.
Consulting a physical therapist or chiropractor for further assessment is recommended for chronic cases.
5 BEST LEVATOR SCAPULAE STRETCHES
Static stretches are most optimal when they are held for 60 seconds for 1-2 sets. If you feel like your body can only handle 15 seconds, shorten your interval to 15 seconds and repeat the stretch for 3-4 rounds to reap the benefits of static stretching.
1. Standing Assisted Levator Scap Stretch:
Stand tall with your feet about shoulder distance apart. Place your left arm behind your back, the top of your hand is at the lower portion of your back. Reach your chin to your chest. Rotate your chin towards your right armpit. Reach your right arm overhead and place it on your head to assist in the stretch. Reset to center and switch sides.
2. Seated Assisted Levator Scap Stretch:
Sit tall on the edge of a chair so your feet are flat on the ground. Reach your left arm under the chair and grab onto it to stabilize the left shoulder. Rotate your chin towards your right armpit. Reach your right arm overhead and place it on your head to assist in the stretch. Reset to center and switch sides.
3. Standing Modified Levator Scap Stretch:
Stand tall with your feet about shoulder distance apart. Place your left arm across your body with a slight elbow bend. Grab your left wrist with your right arm and slightly add tension to keep the left shoulder stable. Reach your chin to your chest. Rotate your chin towards your right armpit.Reset to center and switch sides.
4. Standing Banded Levator Scap Stretch:
Stand tall with your feet about shoulder distance apart. Place your left arm behind your back, the top of your hand is at the lower portion of your back. Reach your chin to your chest. Rotate your chin towards your right armpit. Reach your right arm overhead and place it on your head to assist in the stretch. Reset to center and switch sides.
5. Levator Scap Trigger Point Release:
Utilize your hand to feel where the most tension is within the levator scapulae. Once you’ve found a trigger point, use a trigger point ball to pinpoint the knot further. Place the ball on your trigger point and lean against a wall to roll the ball from side to side and up and down. When you feel a tender spot, pause and lean into the trigger point. Hold anywhere from 15-60 seconds. Alternate from a dynamic roll to a static hold until you feel relief in the area. Work on one side at a time for a total of 2-5 minutes per side.
LEVATOR SCAPULAE TRIGGER POINT RELEASE
Trigger points are painful knots of soft tissue that can form due to lack of use, overuse or injury. When these trigger points are pressed, they may cause pain or discomfort and can radiate to different parts of the body. Trigger points tend to form in all different parts of the body but are most common in the neck and back area.
Trigger point release is designed to release tension on the affected area and allow the knotted muscle to relax. Trigger point is also used to improve range of motion, flexibility and posture which can lead to a relief of painful symptoms. Advanced treatments for trigger point release vary depending on your symptoms and severity of pain. Common treatments include dry needling and therapeutic massages.
Related: 12 Best Trigger Point Release Movements for a Full Body Massage
HOW OFTEN SHOULD YOU STRETCH & RELEASE YOUR LEVATOR SCAPULAE?
Depending on the severity of tension you are feeling within the levator scapulae, stretching and releasing this muscle upon early symptoms of stiffness can help relieve the tension. Incorporating these stretches throughout your week, anywhere from 3-5x/week, may decrease the frequency of tension within the levator scapulae.
Creating environments that are ergonomically sound for your body are a way to prevent the overuse of the levator scapulae. Analyze your workspace, your daily routine and your workouts and see where you can improve your movement quality. Add a timer to your desk to ensure you’re standing up every 15-30 minutes. Incorporate a daily stretch and add it to your morning or night time ritual.
Add a levator scapula strength exercise to your workout routine to reap the benefits of a strong posture. There are small changes that you can make to your lifestyle and environments to suit a healthy and happy body.
CAN YOU STRENGTHEN THE LEVATOR SCAPULAE?
Postural weaknesses associated with the levator scapulae can be prevented through strengthening the muscle along with the rest of the neck. The following exercises help strengthen the levator scapulae:
- Shrugs with shoulder protraction: The levator scapulae muscle elevates the shoulder blade. Practicing lightweight shrugs with the scapula in slight protraction strengthens this muscle and improves dynamic posture.
- Supine head lift with retracted chin: Laying in a supine position, slightly tuck the chin. Lift your head off the ground while maintaining a retracted position. Hold for 5-10 seconds and repeat 2-3 rounds. This isometric contraction activates the neck muscles and statically strengthens their ability to hold the chin in a retracted position.
- Farmers carry: A great way to incorporate full body postural awareness is to test a moving posture with farmers' carries. Grab two moderate to heavy weights and walk with them for a distance while controlling the weight at your sides. Bring awareness to the alignment of your head and shoulders.
Final Thoughts:
Many lifestyle and environmental factors can lead to recurrent or chronic tension in the levator scapulae. The simple methods of static stretching and trigger point release are helpful tools for immediate relief of the muscle. Strengthening the levator scapulae along with changing the environment to suit proper ergonomics can prevent chronic tension in this muscle. For chronic pain or severe cases, it is recommended to seek consultation from a physical therapist or chiropractor.
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Paulina Kairys
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