That levator scupulae is a muscle we may not even know about.  This muscle goes from the sides of the first four cervical vertebrae or transverse processes and connects to the top of the shoulder blade or scapula.  Pain of this muscle is usually where the neck and shoulder meet and along the upper inside of the shoulder blade.

 

To stretch the levator muscle out, laterally tilt your head and turn slightly to the opposite direction you are laterally bending to.  It also helps to flex the head slightly forward.  To increase the stretch, reach up with the hand (on the side you are tilting towards) and give a gentle pull on the head laterally and slightly forward.  For example, to stretch the left levator- tilt you head right, turn or rotate back to the left 30-40 degrees, and pull your head slightly forward and to the right.

 

The muscle most responsible for trigger points is your trapezius muscle.  This muscle goes from the back of the neck vertebrae out to the shoulder. It’s a bigger muscle than you think and covers a lot of area (really the entire upper back and back of the neck).  Partly, one of the reasons it’s most responsible for trigger points is because the size of the muscle.

 

To stretch the trapezius is similar to the levator except you turn the head in the same direction you are laterally flexing.  So to stretch the left trap: tilt or laterally bend the head to the right, turn your head 30-40 degrees to the right, and flex the head slightly forward.  Pain from this muscle is most often up the back of the neck on one side or the other, and sometimes up into the temple, orbit (eye), or angle of the jaw.

 

The trigger points are located above the levator muscle in the belly of the muscle that is between your neck and shoulder.  You can often reach one arm across and squeeze the belly of this muscle where TRP’s are most often found.

 

Trigger points within muscles such as the Trapezius and Levator can be a major point of pain.  Hey, what is a “trigger point” by the way?  A trigger point is a knot in the muscle that is often a point of pain.  It is often seen in tight muscles.  Pressing on a trigger point can be very painful and it can cause referred pain – or pain in other areas of the body.  It is often a “good hurt”, painful when applying pressure but better after…

 

Apply pressure for 5-10 seconds and release.  Move on to other trigger points in the muscle.  Then repeat as necessary.  Putting ice on after this may feel good and relax the area because we may stir up the inflammation when doing this.

 

I should also mention when stretching hold for 10-20 seconds, then release.  When you go to do the stretch again you may feel you can stretch slightly further.  Do Not stretch to the point of pain, just so you feel the stretch.

 

Additional Reading Resources:

1. Levator Scapulae who?

2. Does Muscle Cream Really Work?

3. Muscle Related Neck Pain…