STEP 1: How to Locate the Levator Scapulae Trigger Point #One
The Levator Scapulae is a muscle, as the name suggests, that helps elevate the scapula, or shoulder blade. Place your hand behind your back and feel for a bony prominence just below the shoulder. The Levator Scapulae arises from the first four cervical vertebrae on your neck and is inserts onto the bony tip of the scapula, closer to the midline. As I mentioned earlier, this muscle helps to lift the scapula. Place your hand over your shoulder and manually lift it; you will feel the Levator Scapulae tense beneath your hand. The lower trigger point is present about two or three finger widths above the upper tip of the shoulder blade.
STEP 2: How to Self-Release the Levator Scapulae Trigger Point # One
You will need a ball to self-release the Levator Scapulae. Sitting down on the floor with your back against the wall, place the ball over the lower trigger point as shown in the previous video. Lean back, keeping the ball over the TrP and against the wall. You may tilt your torso slightly to the “ball side” to increase the pressure. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Levator ScapulaeTrigger Point # One
We learned that the Levator Scapulae helps in lifting the shoulder blade, or essentially, in bringing the shoulder closer to the neck. To stretch this muscle, we’ll have to do the opposite. Sit cross-legged on the floor. If you are not able to do so, you may sit on a chair too. Place the hand of the side you want to stretch, let’s say right, below your buttock. If you’re sitting on a chair, hold onto the side. This helps to stabilize or fix the scapula so it won’t move up while we are stretching, as that would decrease the efficiency of the stretch. Turn your head to the left and tuck in your chin as much as you can. Place your left hand over your head and use it to gently apply pressure. By tucking in your chin more, you can increase the stretch further. Hold for about 30 seconds to a minute and don’t forget to stretch the other side.