Scapula Muscles: Release and Lengthening
Knowing levator scapulae, rhomboids, upper trapezius, and pectoralis minor release and lengthening techniques can reduce shoulder pain, neck pain, scapulothoracic pain, etc. and improve fitness performance.
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Course Description: Scapula Muscle Release and Lengthening
This course describes scapula muscle release and lengthening, commonly referred to as scapula muscle foam rolling, scapula muscle release with ball, neck, and shoulder stretching, and scapular mobility techniques. Although terms like tight muscle, muscle tightness, tight traps, tight neck, or tight rhomboids are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic).
Performing downward rotator and anterior tipper release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs. In practice, the release of the levator scapulae, rhomboids, pectoralis minor, and potentially the upper trapezius, mobilizing the shoulder joint, and integrating a child's pose stretch (rhomboid stretch), crucifixion stretch (pectoralis minor stretch), and/or open books (active stretch), is likely to improve shoulder and scapulothoracic mobility and improve the effectiveness of exercises like wall angels, wall slide, ITY’s, cobras, etc.
Scapular anterior tipper and downward rotator over-activity have been correlated with altered upper extremity alignment, rounded shoulder posture, shoulder medial rotation syndrome, upper cross syndrome, forward head posture, loss of scapular muscle strength, loss of rotator cuff strength and stability, shoulder pain, neck pain, scapulothoracic pain, AC/SC joint pain, an increased risk of future injury, and a loss of sports performance.
Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should add these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.
Release Techniques
- Levator Scapulae Static Release
- Upper Trapezius Static Release
- Levator Scapulae Dynamic Release
- Pectoralis Minor Static Release
Joint Mobilization Techniques
Following release techniques, but before lengthening techniques, it may be beneficial to perform Self-administered Joint Mobilization Techniques: Upper Body
Lengthening Techniques
Pre-approved credits for:
Pre-approved for Continuing Education Credits for:
- Athletic Trainers
- Chiropractors
- Group Exercise Instructors
- Massage Therapists
- Occupational Therapists - Intermediate
- Personal Trainers
- Physical Therapists
- Physical Therapy Assistants
- Yoga Instructors
This Course Includes:
- AI Tutor
- Study Guide
- Text and Illustrations
- Audio Voice-over
- Research Review
- Technique Videos
- Sample Routine
- Practice Exam
- Pre-approved Final Exam

Course Study Guide: Scapula Muscles: Release and Lengthening
Introduction to Scapula Muscles Release and Lengthening
Signs of Over-activity and Adaptive Shortening
Optimizing Motion to Prevent Shoulder and Neck Pain
Research Corner: Scapula Muscles Release
Techniques & Progressions for the Scapula Muscles Release and Stretching
Release Techniques: Levator Scapulae2 Sub Sections
Release Techniques: Supraspinatus1 Sub Section
Release Techniques: Upper Trapezius1 Sub Section
Release Techniques: Rhomboid1 Sub Section
Release Techniques: Pectoralis Minor1 Sub Section
Stretching Techniques: Levator Scapulae1 Sub Section
Stretching Techniques: Upper Trapezius1 Sub Section
Stretching Techniques: Pectoralis Major, Pectoralis Minor, and Subscapularis4 Sub Sections
Stretching Techniques: Latissimus Dorsi3 Sub Sections
Manual Lengthening Techniques: Pectoralis Minor1 Sub Section
Sample Scapula Muscle Mobility Program and Progressions
Bibliography
- Phillip Page, Clare Frank, Robert Lardner, Assessment and Treatment of Muscle Imbalance: The Janda Approach © 2010 Benchmark Physical Therapy, Inc., Clare C. Frank, and Robert Lardner
- Dr. Mike Clark & Scott Lucette, “NASM Essentials of Corrective Exercise Training” © 2011 Lippincott Williams & Wilkins
- Leon Chaitow, Muscle Energy Techniques: Third Edition, © Pearson Professional Limited 2007
- Shirley A Sahrmann, Diagnoses and Treatment of Movement Impairment Syndromes, © 2002 Mosby Inc.
- Cynthia C. Norkin, D. Joyce White, Measurement of Joint Motion: A Guide to Goniometry – Third Edition. © 2003 by F.A. Davis Company
- Pain
- Scovazzo, M.L., Browne, A., Pink, M., Jobe, F.W., and Kerrigan, J. (1991). The painful shoulder during freestyle swimming: An electromyographic cinematographic analysis of twelve muscles. The American Journal of Sports Medicine. 19(6). 577-582
- Ludewig P.M., Cook, T.M. (2000) Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement. Physical Therapy. 80 (3) 276-291
- Cools, A.M., Witvrouw, E.E., Declercq, G.A., Danneels, L.A., Cambier, D.C. (2003) Scapular muscle recruitment patterns: Trapezius muscle latency with and without impingement symptoms. The American Journal of Sports Medicine 31(4). 542-549
- Fayad F, Roby-Brami A, Yazbeck C, Hanneton S, Lefevre-Colau MM, Gautheron V, Poiraudeau S, Revel M. (2008). “Three-dimensional scapular kinematics and scapulohumeral rhythm in patients with glenohumeral osteoarthritis or frozen shoulder.” 2008 Jbiomech, 41(2): 326-332
- Lawrence, R. L., Braman, J. P., Laprade, R. F., & Ludewig, P. M. (2014). Comparison of 3-dimensional shoulder complex kinematics in individuals with and without shoulder pain, part 1: sternoclavicular, acromioclavicular, and scapulothoracic joints. journal of orthopaedic & sports physical therapy, 44(9), 636-A8.
- Posture
- Kwon JW, Son SM, Lee NK. (2015). Changes in upper-extremity muscle activities due to head position in subjects with a forward head posture and rounded shoulders. J Phys Ther Sci. 27: 1739-1742
- Thigpen CA, Padua DA, Michener LA, Guskiewicz K, Giuliani C, Keener JD, Stergiou N. (2010). Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks. Journal of Electromyography and Kinesiology. 20: 701-709
- Helgadottir, H., Kristjansson, E., Einarsson, E., Karduna, A., & Jonsson, H. (2011). Altered activity of the serratus anterior during unilateral arm elevation in patients with cervical disorders. Journal of electromyography and kinesiology,21(6), 947-953
- Regional Interdependence
- Ayhan, C., Camci, E., & Baltaci, G. (2015). Distal radius fractures result in alterations in scapular kinematics: A three-dimensional motion analysis. Clinical Biomechanics.
- Day, J. M., Bush, H., Nitz, A. J., & Uhl, T. L. (2015). Scapular Muscle Performance in Individuals With Lateral Epicondylalgia. Journal of Orthopaedic & Sports Physical Therapy, (Early Access), 1-35
- Exercise
- Wong CK, Coleman D, diPersia V, Song J, Wright D. (2010). The effects of manual treatment on rounded-shoulder posture, and associated muscle strength. Journal of Bodywork & Movement Therapies. 14: 326-333
- Wang, C., McClure, P., Pratt, N., Nobilini, R. Stretching and Strengthening Exercises: Their Effect on Three-Dimensional Scapular Kinematics. Arch Phys Med Rehabil. 1999 vol. 80, 923-929
- Cools, A.M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., Cagnie, B., Witvrouw, E.E. (2007) Rehabilitation of Scapular Muscle Balance. Which Exercises to Prescribe? Am J Sports Med, 35(10), 1744-1751
- Effects of foam Rolling
- Healey, K.C., Hatfield, D.L., Blanpied, P., Dorfman, L.R., and Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. Journal of Strength and Conditioning Research. 28(1). 61–68
- Pearcy, G.E.P., Bradbury-Squires, D.J., Kawamoto, J., Drinkwater, E.J., Behm, D.G., Button, D.C. (2015) Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training. 50(1): 5-13
- Macdonald, G.Z., Button, D.C., Drinkwater, E.J., Behm, D.G. (2014) Foam rolling as a recovery tool after an intense bout of physical activity. Medicine & Science in Sports & Exercise 46(1): 131-142
- Sullivan, K.M., Silvey, D.B.J., Button, D.C., Behm, D.G. (2013). Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International Journal of Sports Physical Therapy 8(3) 228-236.
- Halperin, I., Aboodarda, S.J., Button, D.C., Andersen, L.L., Behm, D.G. (2014). Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. The International Journal of Sports Physical Therapy. 9(1): 92 -102
- Mohr, A. R., Long, B. C., & Goad, C. L. (forthcoming 2014). Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion. Journal of sport rehabilitation. Currently in press.
- Skarabot, J., Beardsley, B., Stim, I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range of motion in adolescent athletes. International Journal of Sports Phyiscal Therapy. 10(2): 203-212
- Renan-Ordine, R., Alburquerque-Sedin, F., De Souza, E.P.R., Cleland, J.A., Fernandez-De-La-Penas, C. (2011) Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: A randomized controlled trial. Journal of Orthopaedic & Sports Medicine
- David G. Simons, Janet Travell, Lois S. Simons, Travell & Simons’ Myofascial Pain and Dysfunction, The Trigger Point Manual, Volume 1. Upper Half of Body: Second Edition,© 1999 Williams and Wilkens
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