Name: Levator Scapulae Active Stretch
Uploaded: 2023-04-26T01:01:30.000Z
Duration: 3 min 35 s

English captions

https://stream.mux.com/kYQNYN2xl02tWZdV94yBu7fGTQwayZk6JS52RDbim6LM.m3u8

Learn how to properly perform the levator scapulae active 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 exercise modifications to improve levator scapulae flexibility and cervical mobility. Enhance cervical flexion, rotation, and lateral flexion range of motion while supporting optimal scapular positioning and postural alignment with this targeted mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce neck and upper shoulder tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Active Stretching for Levator Scapulae

Kinesiology of the Levator Scapulae Muscle

Demonstrating the Pocket Stretch Technique

Engaging Functional Antagonists in Active Stretching

Guidelines for Effective Active Stretching

Levator Scapulae Active Stretch

This is Brent, President of B2C Fitness, and in this video, we're doing an active stretch for the levator scapulae. So, for doing active stretching, I'm going to assume that you've already done your release techniques, and that you've probably been working on that static pocket stretch to help return a muscle that is adaptively shortened, to its optimal length. I'm going have my friend Salve come out here and help me demonstrate this exercise. We're going to do a quick kinesiology lesson, because this is a fairly involved stretch. All right, so our levator scapulae runs right here on the side of our neck, does a little bit of lateral flexion, ipsilateral rotation, and extension. That's its cervical spine function. Now at the scapula, the same muscle does elevation, as its name would imply. The levator scapulae elevates the scapula, it downwardly rotates the scapula by pulling up on that internal angle, alright, that superior angle of the scapula, tilts it this way, as well as anteriorly tilts the scapula. So first things first, I want to knock out some of those joint actions. That's a whole lot of joint actions to think about. I want to make a stretch that's at least fairly simple to do. So what I'm going to have Salve do, is she's going to back up against this wall, she's going to step out a little bit, so she's leaning against the wall. That'll posteriorly tilt her scapula, and then if I get her to depress her scapula while she's back in that wall, it'll fix her into a little bit of depression. From here, we can now do our pocket stretch, which if you've been doing your static stretch, your client should be well aware of, and all I have to do is add one more action to get some upward rotation, and we get a nice active stretch. So what I'm going to have Salve do here, is she's going to go into her pocket stretch, looking down into this pocket, she's going to use that hand to hold her head in place. I don't want her pulling on her head with this arm, she's just holding her head in place. And now she's going to reach up with this arm to force her scapula into upward rotation. She'll hold for two, and then she'll come back down. Look straight ahead at me. Good, perfect. Look down. Hold. By going into upward rotation, she activates all those upward rotators, which will reciprocally inhibit her levator scapulae. Once again, the goal of active stretching, is to strengthen our functional antagonists, as well as return reciprocal inhibition back to optimal, back to the way it should be. Let's see one more rep here, Salve. So she's going to look down. She's going to hold, not pull, and then reach up, making sure that she keeps depressed, though. She's keeping her shoulder down, which Salve is doing a great job of. I'm going to have you guys see just one more angle, just so you guys can see which direction her head's going, how she's reaching up. Why don't you go ahead and flatten yourself against this wall? Alright guys, I'm going to have her draw in and she's going to, kind of, take that curve out of her lumbar spine.  Good, Salve,  so let me have you reach down. You're going into flexion, contralateral rotation, lateral flexion away. She's holding and she's going to reach up, hold for two, good, and back down. Now with all active stretches, guys, it's 8 to 15 reps, 2-5 second holds. By the end of your set, you should start to feel things loosen up a little bit, should start to feel an increase in extensibility, and of course if you selected the right stretch, after you've done this, you should move a little better.  I hope you guys have enjoyed this video. Thank you Salve, once again.

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Levator Scapulae (Self-administered) Dynamic 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.

Once, the most tender point is located have your patient move the ball just superior (cranially) to that point, so it abuts the tender point on the superior side.

Once the adhesion is "pinned", cue your client/patient into cervical flexion, contralateral flexion, and contralateral rotation, followed by scapular upward rotation - have them look down into their opposite pocket followed by raising their arm to the wall in the scapular plane.

Hold for 1 – 2 seconds at end range. Perform 10 – 15 repetitions.

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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