This is Brent, President of B2C Fitness, and we're talking about self-administered release
techniques for those muscles that lie just above the scapula. In the previous
videos, we did static release technique for levator scapulae, supraspinatus,
and upper trap. In this video, we're going to go ahead and progress to active release
technique for the levator scapulae. Now, in active release, I'm assuming that we've
already toned down the trigger points. We've used those static release
techniques that I talked about in previous videos, and now we're going to
progress. In active release, we're taking it a step further by trying to bind down
adhesive points within the connective tissue, and then pull the muscle through
that, improving function. I'm going to have Laura come out and help me demonstrate.
So you can assume the same position that we assumed for the static release
technique. She's still going to look for the most tender spot. We're going to assume
that's where the most adhesion would be. Make sure your standing in good posture. And then to
make this active, I'm going to have her move the ball just superior to the trigger point.
Not really off the trigger point, just to the top of the adhesive area. Then I'm
going to have her go through all of her neck motions that would elongate her
levator scapulae. So that's going to be contralateral flexion, contralateral
rotation, a little bit of flexion, as if she's looking into her opposite front
Back to neutral. Back down into a stretch. So the protocol for this is the same as
active stretching. We're going to do 8 to 15 reps, with two-second
holds in the lengthened position. Now with Laura, this would be where I stop. This is
actually a pretty challenging maneuver for her. She's getting quite a bit out of
this. But I want to go ahead and demonstrate what the final progression
of active release technique for the levator scapulae would be. So she'd go down
into her neck progression, and then she would depress and retract her scapula
and go into full scaption with her shoulder. She'll go back down and neutral.
Look at front pocket. Reach up, back to neutral.
Now what she's doing with that, is she's going through all the lengthening she can in
her neck, and depressing and retracting her scapula, and with scaption, forcing
upward rotation, which further lengthens the levator scapulae. She'd still
do it 8 to 15 times, with two-second holds in each position. What you'll find is
that you'll release trigger points within a few weeks, moving to this active
technique, probably another couple weeks, and once you get close to optimal
extensibility of the levator scapulae, you'll be able to move into that last
progression, as a way to polish off the last bit of dysfunction.