GENERAL INFORMATION
The levator scapulae is a skeletal muscle situated at the back and side of the neck. Its primary function is to lift the scapula, hence the name “elevator.” Additionally, it is responsible for various movements and stabilising the shoulder blade.
ORIGIN
The levator scapulae originate from the posterior tubercles of the transverse processes of the C1-C4 vertebrae. Consequently, this muscle has a solid connection to the cervical spine.
INSERTION POINT
This muscle inserts at the upper part of the medial border of the scapula. Therefore, it plays a crucial role in shoulder blade movement and positioning.
MAJOR ARTERIES
The major arteries supplying the levator scapulae are the transverse cervical artery and the ascending cervical artery. These arteries ensure adequate blood flow to the muscle.
NEURAL INNERVATION
The levator scapulae are innervated by the dorsal scapular nerve (C4-C5) and cervical nerves C3 and C4. Consequently, these nerves facilitate the muscle’s movements and functions.
TRIGGER POINT
Trigger points in this muscle are often located where the muscle attaches to the cervical spine and the scapula. Therefore, addressing these points through manual pressure or massage can relieve discomfort.
CONCENTRIC FUNCTION
The concentric function of this muscle is to elevate the scapula and tilt the glenoid cavity inferiorly by downward rotation. Thus, this muscle is essential for lifting and rotating the shoulder blade.
ECCENTRIC FUNCTION
The eccentric function of this muscle is to control the lowering of the scapula or decelerate neck lateral flexion and rotation. Consequently, it helps maintain smooth and controlled movements.
ISOMETRIC FUNCTION
The levator scapulae muscle also has an isometric function, helping to stabilise the scapula and neck during head and arm movements. Therefore, it provides essential support during various activities.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Sternocleidomastoid: Plays a crucial role in neck movement, aiding in rotation and flexion, which complements the function of this muscle.
- Upper and Middle Trapezius: These muscles collaborate with the levator scapulae to elevate and stabilise the scapula during various shoulder movements.
- Rhomboid Major and Minor: Work to retract the scapula towards the spine, helping in coordination with the levator scapulae for refined shoulder blade movements.
ANTAGONISTS
- Lower Trapezius: This muscle is countered by pulling the scapula downward, helping to balance upper back movements.
- Serratus Anterior: Acts to protract the scapula, providing a necessary counterbalance to the levator scapulae’s retraction and downward rotation, enhancing shoulder mobility.
COMMON INJURIES
- Neck Strain or ‘Stiff Neck’: This is typically caused by overuse or maintaining a strained position for prolonged periods, leading to discomfort and limited mobility.
- Whiplash Injury: This injury stretches the muscles of the neck, including the levator scapulae, during rapid, forceful movements, as seen in car accidents.
- Levator Scapulae Syndrome: This syndrome involves persistent pain and tightness in the neck and shoulder, which significantly affects daily activities and necessitates effective management strategies.
EXERCISES
- Shrugs with Rotation: Add a rotational movement to traditional shrugs to enhance scapular mobility and strength, more effectively targeting the levator scapulae.
- Lateral Raises with Internal Rotation: These raises work the shoulders and engage the levator scapulae, improving their conditioning and flexibility.
- Neck Side Bends: Simple yet effective, these bends help increase lateral neck flexibility, directly stretching and strengthening this muscle.
- Rotations: Promote better neck and shoulder joint health by improving range and fluidity of movement.
- Resistance Band Pull-Aparts: This exercise challenges the scapular retractors, including the levator scapulae, enhancing postural strength and shoulder stability.
STRETCHES
- Levator Scapulae Stretch: This stretch specifically targets tension relief in the levator scapulae by elongating the muscle, which is crucial for those experiencing neck stiffness or pain.
- Overhead Arm Stretch: Extends the scapular muscles and improves upper body flexibility, vital for relieving stress and maintaining muscle elasticity.
- Yoga Pose—Cow Face: This pose focuses on deep shoulder and upper back stretching, which is beneficial for loosening the levator scapulae and improving functional mobility.
- Yoga Pose – Eagle Arms: This intense stretch helps break up the tightness in the upper back and shoulders, which is particularly beneficial for those with sedentary lifestyles.
- Neck Release Stretch: Gently stretch each side of the neck, allowing for a targeted approach to alleviating tension and enhancing muscular balance.
Regular integration of these exercises and stretches into your daily or weekly routine can significantly benefit the structural health and functional mobility of the levator scapulae, ultimately contributing to better posture and reduced discomfort.