Levator Scapulae
FIRST, SOME ANATOMY...
As you can see, the levator scapulae originates from the top of the shoulder blade, scapula, and inserts on the top four vertebrae. As it's name implies it will elevate the scapula with contraction, but more often, with the scapula held tight by the lower trapezius, it allows you to push your head forward like you're leaning in for a kiss (without your chin simply dropping to your chest), or pull your head back like you just took a whiff of some terrible perfume. These are, respectively, the eccentric (lengthening) and concentric (shortening) contractions of the muscle.
Unlike many of the other muscles we have looked at thus far, it is primarily a postural muscle, and definitely not a muscle that needs to be "worked out." For one reason, hidden below the thick traps, you'll never see it, and for another, it is used to long, sustained static contractions throughout the day and not designed or well suited for bursts of activity such as 10 reps of concentric/eccentric contractions. That's not to say it doesn't deserve some attention and even some training, however.
ON TO THE EXERCISES...
Well, more accurately put, on to the stretches. If you do an internet search for "levator scapulae" most of the hits will be for massage and stretching techniques. This is because this is an often an over-active, over-fatigued muscle that can cause pain. Now, I'm not sure technically what muscle knots are (and I don't know if anyone does), but I have experienced them, and definitely felt them on a few friends who had pain and knots in the area of the levator scapulae. In fact, I've even done a few trigger point injections here. Irregardless, of what muscle knots really are, it does feel good to stretch this muscle, and some people even think enough stretching can cause a "myofascial release" that will reduce pain. Wellllll, maybe that's not real science either, but it can't hurt right???
THE REAL PROBLEM IS....chronic head forward posture. Now freeze! Before you think, "Do I have this?" Put your index finger on your chin and see how far back you can push your head over your chest. Ah, doesn't your neck feel better? You probably were in a forward head posture reading this screen. This also is called texting neck or office neck syndrome. There are a million websites, products, videos, etc that you can find on it. Now, in my opinion, if you know the anatomy, you'll be able to fix it on your own, or at least figure out who is trying to sell you snake oil by using fancy anatomical and biomechanical terms.
So what does this have to with the levator scapulae, or as this article put it, the dreaded levator scapulae??? Look at the Bieb's head. Gravity says it should just fall forward and he should spend most of his concerts looking at the floor. His neck vertebrae are hardly stacked on top of one another. Instead, they are all leaning forward. S0 what is it that keeps those puppy dog eyes looking forward? Well, the neck muscles, of course, and one of them being that muscle, the levator scapulae, we love to feel massaged after a long day in the office.
WHAT DO WE DO...
Well, as mentioned there are a million or so websites, books, and products that promise to fix your posture problem, and many of them are probably really good. The question is, which ones??? Well, as I said in the intro, this has lead me down a tangent that I haven't quite finished. Also, because this posture is a multi-muscle problem, I've broadened my search to other muscles and exercises.
Bottom line: I haven't finished my search, but also need to address some other muscles besides the over-stretched, over-worked levator scapulae, so I'm going to do that in some upcoming "episodes." For now, check out the resources below and start thinking about your posture.
For just $10, you can fix at https://www.forwardheadposturefix.com/
Or, Click above to check out Bodybuilding.com's article on posture.
