When a beginner in yoga, starting to know his body in depth, turns to anatomy, he learns an interesting fact. The muscles that lift the shoulder blades are located in the neck, and this moment is usually surprising. Logical thinking doesn't work. Although, on the other hand, where could this muscle be if not above a controlled object?
Location and functions
The beginning of the muscle takes from the first four vertebrae of the neck, attaching in bundles to the side. On the way down, it is fixed to the upper corner of the scapula from the side of the spine, hiding under the trapezius muscle.
In Latin, the muscle that lifts the scapula sounds like musculus levator scapulae. In translation, levare means "lift", and scapulae means "scapula", which gives a complete definition of the functionality of this muscle.
Its leading function is indicated in the name of the muscle. Additionally, it helps to rotate the neck, tilt it to the side towards you, and also works as an extensor of the cervical region. It is this muscle that is so actively trying to help raise the head higher in Sarpasana and Upward Dog Pose. whole musclerather small and has a limited range of action, but at the same time it is involved in most exercises on the shoulder girdle not as a leader, but as an auxiliary.
How does hypertonicity of the levator scapula feel?
Pain in the side of the neck along its entire length, pain in the shoulder joint and under the shoulder blade, limited mobility of the neck - these factors indicate excessive muscle tension. On palpation, there is a spasm in the form of a seal, which is easily felt under the skin in the lower corner of the neck, to the side of the trapezius muscle. The movements that raise the scapula are difficult, and moving the shoulder joints back gives relief.
Very often, practitioners mistakenly consider pain in the shoulder joint to be a problem or an injury to this area. In fact, this responds to the trigger point of the muscle that lifts the scapula. It is she who is the key to the problems that need to be worked out.
The most affordable way to relieve stress
After spending a long time at the office at the computer, you can feel pain in the neck and fatigue in the shoulders: this is a signal that you need to take a three-minute break and relieve tension from the muscles. Tilt your head to the side, in the direction of the lesion, trying to lower your ear to your shoulder as low as possible (but not vice versa!). Hold this state for about 15-20 seconds, then make a slight turn of the neck in the opposite direction, lifting the chin up and gradually removing the tilt due to the forward and downward movement. Hold this position for about 15 seconds, then relax and repeat in anotherside.
This exercise can be done anywhere with a small range of motion and minimal effort. Another important aspect: you need to breathe deeply and evenly through your nose.
Post-Isometric Relaxation Exercises
The levator scapula muscle is quite easy to stretch. For this reason, the following provisions are often ignored by practitioners as easy and elementary. Such craving behind complex postures is one of the traps that stand in the way of the yogi: falling for it and not doing basic exercises, he is subject to microtensions and asymmetric spasms of small muscles, which, in turn, will lead along the wrong path.
Exercise 1. Lappasana A: Lying on the stomach, place the straight right hand to the left so that the palm looks up. All joints must be in the same plane. The arm is at a 90 degree angle to the torso. The second hand lies along the body down, while with the shoulder joint we try to lie on top of the right hand. The head is turned to the left so that the ear touches the floor.
Exercise 2. Marichiasana A stretches the levator scapula muscle very well, if at the same time tilt the head to the side of the leading arm (the one that we hold and try to straighten).
Why does a muscle overexert?
The most common cause of spasm in this area is considered to be a long position of the head turned sideways or tilted. Problems can lead to a hidden initial stage in the development of diseases of the upperrespiratory tract. Spasm can occur due to incorrect position of the head during sleep, as well as in the process of incorrect yoga practice or heavy weight work.
In order to prevent overstrain of the muscles that lift the scapula, in yoga practice, one should pay attention to the position of the neck and head in power asanas: Chaturanga Dandasana, Navasana, Sarpasana and in balance on the hands: Ashtavakrasana, Eka Pada Bakasana, Kaundinyasana. No need to try to balance with your neck, that is, make sure that the center works correctly.
When working with heavy weights, you should also note the position of the head at the time of lifting weights, avoiding muscle tension and uneven distribution of weight in the shoulder girdle.
In the practice of yoga, the key factor is the total awareness of what is happening and the absence of shifting efforts to secondary muscles. Only then the body will work correctly and without distortions. If you ignore these rules, then chronic hypertonicity of deep muscles can lead to injury or the occurrence of diseases of a different nature.
