You can pause on the tighter spots for up to 30 seconds. Keep the pressure, move your body up and down to slowly roll the ball along the muscle. Stand against a wall with a spikey ball placed on your upper back above your scapula (on the levator scapulae muscle).Īpply a comfortable pressure (“feel good” pain). Make forward circles with your shoulders. Make backward circles with your shoulders. Stand with your arms relaxed on each side of your body. Hold the position and repeat the exercise on the other side by stepping on the band with the opposite foot. You should feel a comfortable stretch on the side of your neck and above your shoulder blade-on the same-side as the band. Next, tuck your chin toward the opposite side as to look at your front pocket. Side-bend your head toward the opposite shoulder of the anchoring side. Grab the band with the hand, allowing the band to anchor your arm and shoulder down. Step on a strong band on the same side as the side to stretch. This is a self assisted stretch for the levator scapulae muscle. Use your opposite arm to pull your head down into a deeper stretch. You can sit on your hand-on the side you are stretching-to pull the shoulder down even more. Hold for the recommended time then relax. Keeping the shoulder down on the side that you are stretching, look down and toward the opposite hip, until you feel a comfortable stretch in the back of your neck. You can do the stretch seated or standing. Gently pull down on your head with the other hand and maintain the position when you feel a stretching sensation. Turn your head to the opposite side and look down. Place one hand behind your buttock to lower your shoulder. Return to the starting position and repeat. Side bend and rotate the neck away from the tight side, bringing your chin towards the opposite armpit.īring your opposite hand up onto the side of your head to assist the stretch. The levator scapulae muscle is the most important part of the neck, which frequently contributes to neck and shoulder pain. Sitting on a bench or chair on the side edge, hold under the bench with the hand on the tight side, ensuring that the arm is out from the body and that the shoulder is down. Nod head forward until a stretch is felt along side and back of neck.Īpply extra pressure (gently) with your hand to increase the stretch if needed. Tilt and turn your head to the opposite side.
Grab the bottom of the seat with your hand on the injured side to lower the shoulder by pulling down. Exercises for Levator Scapulae Muscle Pain Syndrome1
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