On this video we cover the neck, and upper shoulders, and the muscles that are involved are the Upper Trapezius or Traps, and Levator Scapula.
The the Upper Trapezius muscle is responsible for the elevation and upward rotation of the
The common causes for the Trapezius being overworked, or injured are: leaning your head forward for an extended period of time for example writing, computer use and working on a desk that it too high for you examples. Cold weather, carrying a heavy bag or purse, cradling of the telephone between your shoulder and neck, driving, riding a bike, and exercising are other common causes of the trapezius being overworked
How to stretch the traps
Lock & Lean
Gently grasp the side of your head while the other arm is behind your back. Tilt head away until you feel a good stretch. Hold the stretch for 20-30 seconds. Then repeat on the other side. The goal of this stretch is to help lengthen the trapezius muscle.
The other muscle we are going to look at is the Levator Scapula. The Levator scapula is responsible for the elevation and downward rotation of the shoulder blade. It also assists the extension, and rotation of the neck to the side.
Common causes for the Levator being overworked, or injured are: looking sideways for a long
period of time, example is having a monitor off to one side or turning your head to watch the television. Cradling the telephone between the shoulders and neck, and falling asleep tilting your head backwards or to one side.
How to stretch the Levator
Hold & Lean
Place a hand on the shoulder blade, turn your head away from your hand towards the other
shoulder, and with other hand gently stretch head down towards your arm pit. Hold stretch for 20-30 secs. Repeat the other side.
Please remember that the goal these stretches is to feel release in the muscle, NOT to
push through any pain. Stretches should be slow and controlled movement. If you feel
pain when doing this stretch please stop immediately. Feel free to contact us by email
at email@example.com for more information or you can talk to your therapist at
your next visit.