Strengthen your levator scapulae with these exercises
The levator scapulae muscle is a key contributor to neck and shoulder movement and stability. Strengthening this muscle can significantly improve posture, decrease neck pain, and optimize overall shoulder function. This article provides a list of five effective exercises to strengthen the levator scapulae. These exercises are beneficial for individuals of all fitness levels.
Neck stretches for flexibility
Neck stretches are great for increasing flexibility in the levator scapulae muscle. Simply tilt your head gently to one side, bringing your ear closer to the shoulder until you feel a mild stretch along the opposite side of your neck. Hold this position for 20 to 30 seconds, then switch sides. Repeat three times on each side daily to maintain flexibility and reduce tension in the muscle.
Shoulder shrugs for muscle tone
Shoulder shrugs isolate and strengthen the levator scapulae and other upper back muscles. Stand or sit with your feet shoulder-width apart, arms at your sides. Then, shrug both shoulders up towards your ears as high as you can. Hold for three to five seconds at the top, then slowly lower them back down. Do two sets of 12 reps each, and add weight as you get stronger.
Resistance band pulls for strength
Attach a resistance band to a sturdy object at waist height. Stand facing away from it, holding the band with both hands. With arms extended, pull the band by spreading your arms outward and slightly upward, squeezing your shoulder blades together. Slowly return to the starting position. Do two sets of 10 repetitions to effectively strengthen the levator scapulae.
Prone Y lifts for posture improvement
Prone Y lifts help correct posture by strengthening the levator scapulae and other upper back muscles. Lie on your stomach, extend your arms overhead to form a "Y" shape with your body, thumbs facing upward. Raise your arms as high as you can off the ground while keeping them straight, then lower them slowly without touching the ground between repetitions. Do two sets of 10 reps.
Dumbbell rows for endurance building
Dumbbell rows target the levator scapulae and other upper body muscles, improving strength and endurance. Stand next to a bench, one knee and hand resting on it, dumbbell in your opposite hand, arm hanging down. Draw the dumbbell up to your ribcage, keeping your elbow tight to your body. After a brief pause, lower it with control. Complete three sets of 12 reps on each side.
