Hello again, so following on from the trapezius I thought explaining the levator scapula might be helpful. They’re in the same neck of the woods*. And both lift the scapula (shoulder blade) but they have differences.
You’re probably unaware of the levator scapula until it starts causing trouble. Whether it’s a deep, nagging ache at the top of your shoulder or a stiff neck that makes turning your head a challenge, this small muscle is often to blame.
Where is the Levator Scapula, and what does it do?
The levator scapulae originates from the transverse processes (small bony projections – we massage therapists sometimes think of these as Frankensteins bolts!) of the upper four cervical vertebrae and runs down to attach to the top inner corner of the scapula.
Its main function? Lifting the scapula, which you’ll notice when you shrug your shoulders. It also helps tilt the head to the side and rotate the scapula downward, assisting in movements like looking over your shoulder.
Trigger points and referred pain
One of the biggest troublemakers in the levator scapulae is trigger points; those tight, irritable knots that can form within the muscle fibres. Trigger points in this muscle often develop due to:
- Prolonged poor posture, like slouching at a desk or looking down at a phone.
- Repetitive movements, such as carrying heavy bags on one shoulder.
- Stress-related tension, which tends to creep up into the neck and shoulders.
Pain referral patterns from levator scapulae trigger points can be sneaky and widespread. Instead of just causing pain where the knot is, they often refer pain to other areas, including:
- A deep ache along the side of the neck, which can make turning your head difficult.
- Pain and tightness at the top of the shoulder, right where the muscle inserts into the scapula.
- A sensation of stiffness and discomfort that radiates down the inside edge of the shoulder blade, sometimes mimicking a dull, aching knot that feels impossible to stretch out.
These referral patterns can even contribute to tension headaches, especially when the tightness affects the upper cervical spine and surrounding muscles.
Quirks of the Levator Scapula
- It’s a twisty muscle: The fibres of the levator scapulae twist slightly as they travel down to the scapula. This twist often gives the sensation of a persistent knot when the muscle becomes tight.
- It’s one of the first muscles to react when you’re feeling tense or anxious, leading to that familiar “shoulders up by your ears” posture.
- Sleeping on your front with your head turned to one side for long periods can overload the muscle and create morning tighness.
How massage can help release Levator Scapula tension
Massage therapy is a great way to target and release levator scapula trigger points. Some techniques that work wonders include:
- Trigger Point Therapy: Focused pressure is applied to the tight spots to encourage the muscle to release and improve circulation.
- Myofascial Release: Gentle, sustained stretching of the fascia (connective tissue) can help ease tension and restore mobility.
- Deep Tissue Massage: Slow, deep strokes work to release chronic tension and improve flexibility.
Regular massage sessions can help: Reduce pain and stiffness in the neck and shoulders; Improve range of motion, making it easier to turn your head without discomfort; Promote better posture and overall relaxation.
Want to keep your levator scapulae pain-free between massages? Try this simple stretch:
- Sit up tall and turn your head to one side.
- Gently tuck your chin down towards your chest, as if you’re sniffing your armpit.
- Use your hand to apply light pressure on the back of your head for a deeper stretch. Keep this super light, DO NOT push too hard, you can injure yourself doing this. You just want a nice, gentle stretch.
- Hold for 20-30 seconds, then repeat on the other side.
If your neck and shoulders constantly feel tight, your levator scapulae may need some TLC. A combination of regular massage, stretching, and posture awareness can work wonders in keeping this muscle relaxed and pain-free.
If you’re struggling with persistent tension, book a massage session – your shoulders will thank you!
*Sorry about the bad pun! Couldn’t resist.
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