Name: Levator Scapula SA Static Stretch
Uploaded: 2023-04-26T01:02:30.000Z
Duration: 5 min 7 s

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https://stream.mux.com/cat9NSBef41W91hkiz4D1QnufYMJfmAQWt7m616kr00I.m3u8

Learn how to properly perform the levator scapulae self-administered static stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and safe stretch application to reduce levator scapulae muscle tone, decrease neck and upper shoulder tension, and improve cervical mobility. Enhance cervical flexion, rotation, and lateral flexion range of motion while supporting optimal scapular positioning and postural alignment with this targeted static stretching technique. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce neck discomfort, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Levator Scapulae Stretch

Cautions for Neck Stretches

Demonstrating the Stretch Technique

Performing the Pocket Stretch

Key Actions for Effective Stretching

Importance of Holding the Stretch

Levator Scapula SA Static Stretch

This is Brent, President of B2C Fitness. In this video, we're going to do our static, self-administered, levator scapulae stretch. Now our levator scapulae is one of those muscles that gets over active and adaptively shortens in those people with upper body dysfunction. As well as those individuals with cervical posture dysfunction or forward head tilt.  Now before we do this stretch, it involves the neck, and anytime we do a stretch for the neck, we need to be a little bit more cautious. There's some very delicate structures that can be affected in the neck stretch. Things like our brachial plexus, we have these little vertebral foramen that can impinge down on nerves. We have these transverse foramen that house something called a vertebral artery, that can also get pinched down on and affect blood flow to the brain. That would not be a positive thing at all, but what I'm about to show you guys is totally safe, providing you remember one thing. This stretch is not going to take the amount of force to lengthen a muscle that you would use on some of the bigger structures and bigger joints in our body. If we put the calf stretch on one end, taking a whole lot of force, you know and then the hip takes a little less force, of course, when we're dealing with the shoulder, we need to be a little bit more delicate, cervical stretches would be like way over here. They only take a really small amount of force to create a lengthening of that structure. I'm gonna have my friend Laura come out and help me demonstrate this exercise. Now, our levator scapulae goes from the superior angle of our scapula to the transverse processes, those processes that stick out of the side of cervical vertebrae 1 through 4. Alright, so this muscle goes from here to here. I know you guys have felt this muscle before. If you feel right down here near the origin, you probably got a lot of trigger points, a lot of knots, a lot of painful spots. Alot of people attribute to the trap, usually is this nasty little levator scapulae. Now,  you guys can kind of see how it would pull us into that upper body postural dysfunction, but let's see how it would pull on it to get it lengthened, so we can get it stretched out, get it to calm down. Alright, so this muscle does this- lateral flexion, ipsilateral rotation, and extension. All we have to do is the opposite to stretch. Alright, so she's going to go into lateral flexion, rotation, and just a tad bit of flexion this way, and then I'm going to improve the stretch just a little bit by having her stabilize her scapula, by kind of reaching down with this arm. She doesn't have to do it real hard, I don't want to activate anything. Just stabilize and reach down a little bit. That will depress and posteriorly tip my scapula. Then she can create a little bit of overpressure with this hand, by going to the back corner of her head, just with like either the weight of her hand, or with the pressure of her fingertips, create enough force to get a good stretch down here. Now, I'm going to show you guys a couple more angles you can see exactly what's this stretch looks like. If you go from the front, I think you guys have put together all those joint actions real quickly, because this stretch has a nickname. It's nicknamed "the pocket stretch." So if I have her depress, stabilize that scapula, she can hold on to the back of her thigh, or glute. And then I have her just look down into the opposite front pocket, let's say this is pants, head, pockets. All right so, she's gonna look right down here. She just did all the joint actions I needed her to do. She did some lateral flexion. She did some rotation. Just a little bit of flexion, and then she can use this hand to help her see the bottom of her pocket. She can hold onto that. One little pointer guys, because some people have a hard time feeling the stretch. Depress this scapula. All right, so you grab here. One thing I want you guys to know, it's probably the most important joint action of the three, to get a good stretch on this muscle, is to go into lateral flexion. Alright, so when I say there's flexion and rotation, she's not flexing like chin to her chest, she's just lateral flexion, rotation next, and then just a little bit of flexion. So you guys can see that angle matches up with the exact opposing angle of this muscle here. She'll then go ahead and put a slight bit of overpressure. Now, like all static stretches guys, we're going to wait 30 seconds to 2 minutes, or ideally until we get enough of that golgi tendon organ stimulus to give something called autogenic inhibition, which is going to be felt by us as a release that allows us to lengthen out that tissue a little bit farther. So once again guys, this is your levator scapulae stretch. We're doing a static stretch, so you're gonna hold it for 30 seconds to 2 minutes. I hope you guys enjoy this technique and see a good improvement in your movement. I'll talk with you soon.

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Integrated functional anatomy of the levator scapulae. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common exercises, foam rolling, neck releases, and stretches for the levator scapulae.

Levator Scapulae

Levator Scapulae (Self-Administered) Static Release:

Explain to your patient/client where they can find their levator scapulae, and if necessary palpate the area you would like to target with the release tool.

Before asking your patient/client to place the ball behind their shoulder blade, demonstrate the technique.

Instruct your patient/client to assume a position standing against a wall, with a ball or similar release tool placed on their levator scapulae, just superior to the superior angle of the scapula.

Have your patient/client lean back into the ball (pinning the ball between the levator scapulae and the wall behind them)

Have your patient/client use their opposite hand to adjust the ball, keeping the arm of the levator scapulae to be released relaxed, and by their side.

Using the same arm, may increase levator scapulae activity and reduce the chance of reducing over-activity (achieving a "release").

Have your patient/client roll the ball or release tool superior to inferior and medial to lateral, using the release tool to scan for the most tender point.

When the most tender point is located, have your patient hold still on that point and attempt to relax.

It may be helpful to lengthen the muscle during this technique by cueing your patient into flexion, contralateral flexion, and contralateral rotation (looking into the opposite pocket).

Wait for the discomfort to subside or for a “release” to occur (generally 30 – 120 seconds).

Move on to another tender point or the next muscle to be released.

Attempting this technique in a supine position places the thoracic spine, cervical spine, and shoulder in a compromised position and is not recommended.

Adjust the release tool by hand when necessary, there is no need to assume a position that you would use in "limbo" to get pressure on a trigger point.

Numbness, tingling, and searing pain are not good things! If tingling, numbness, or searing pain is felt in the shoulder, arm, or fingers, try to move a centimeter or two in any direction. If a comfortable position cannot be found, discard this technique. Although this position is unlikely to impinge a nerve, it is possible to stretch the brachial plexus.

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