Levator Scapulae Trigger Points - Self Help

 

Posted by Judith Winer on Dec 15, 2016

Levator Scapulae - Common Trigger Point Sites

Almost all neck pain is associated with trigger points, and the levator scapulae is commonly involved.

Trigger points in levator scapulae evolve over time and their development is typically linked to work-hobby posture.

Here's a terrific exercise that we often recommend to clients, especially those who work with technology or in office environments. 

This exercise will be well known to anyone who practices Yoga, but really anyone should be able to perform this exercise safely and effectively. 

Awareness

Breath, stretch, expansion, relaxation, release. 

Technique

Lie on the belly (prone position), arms elevated with one hand on top of the other. 

Rest the forehead on the hands. 

Extend the body, and position the feet mat-width apart, with the legs rotated out. 

Warm the body with the breath, or engagement of the core. 

Makara = sea creature; (mak-ah- RAHS-ana)

Helpful Hints

This position is ideal at the beginning of an exercise class, or simply as a warm-up to prepare for a new day, or to relieve some of that pressure that you feel in your neck and shoulders when you return home from work!

Awareness of breath and how the body responds on the inhale and exhale is deeply experienced through the support of the floor. 

The legs can rotate in if the feet are compromised. If lying on the belly is uncomfortable, one can turn over onto the back. 

A blanket can be rolled under the chest and shoulders for support. 

Remember to keep the neck extended, not lifted.