📚The strap-like levator scapulae muscle runs from the transverse processes of the upper cervical vertebrae (C1–4) to the superomedial angle of the scapula (shoulder blade).

🔎The levator scapulae can influence both the shoulder blade and neck. At the scapula, it contributes to elevation (think shrugging your shoulders) and downward rotation. When the scapula is relatively fixed, it contributes to ipsilateral (same-side) cervical side-bending and rotation.

🤲The area where the levator scapulae attaches to the upper medial border of the scapula can be particularly tender in some people with neck or shoulder pain. However, tenderness doesn’t necessarily mean that this muscle is the source of the pain or that the tissue is damaged.

✅That said, soft tissue mobilization can be a useful way to temporarily reduce sensitivity and make movement more comfortable. In this video, I’m applying sustained pressure to the levator scapulae near its attachment on the scapula.

📍To find the area, locate the top inner corner of your shoulder blade and gently explore the surrounding tissue until you find the firm, rope-like muscle. Use comfortable pressure rather than trying to “dig into” the tissue.

💡Think of this technique as one tool for symptom modulation, not something that needs to “release” or permanently change the muscle.

📲The neck pain program here in the app shows how you can perform this technique on yourself with a massage ball. Click the link below to access the neck pain program.

https://membership.rehabscience.com/programs/neck-pain?category_id=260344

📚Ankle sprains are among the most common musculoskeletal injuries. Although many people recover relatively quickly, a significant number develop persistent symptoms or experience another sprain.

🔎Most ankle sprains involve an inversion injury, which can strain the lateral ankle ligaments, particularly the anterior talofibular ligament (ATFL).

🧠Effective rehabilitation should involve more than simply waiting for the pain and swelling to subside. Exercise can help restore:

• Ankle mobility

• Calf and ankle strength

• Balance and proprioception

• Neuromuscular control

• Confidence with loading and movement

🏃‍♂️As recovery progresses, exercises should gradually become more challenging and eventually replicate the demands of the activities you want to return to. This may include hopping, jumping, changing direction, and sport-specific movements.

⚠️ One of the most important goals of ankle sprain rehabilitation is reducing the risk of recurrent injury. Returning to activity before adequately restoring strength, balance, and dynamic control may increase that risk.

✅The app includes a more comprehensive ankle sprain rehabilitation program. Click the link below to access the ankle sprain program.

https://membership.rehabscience.com/programs/ankle-sprain?category_id=261017

👉 There are numerous muscles involved in controlling and moving the neck, including the deep neck flexors, which are located along the anterior aspect of the cervical spine.

🔎 Research has shown that neck pain can be associated with changes in the way some of these muscles function, including reduced endurance and altered muscle activation. However, the relationship between muscle function and pain is complex and is not necessarily causal.

💪 For some people with neck pain, exercises targeting the neck flexor muscles may help improve muscle endurance, function, and symptoms. This test can be used to assess how long you can maintain the position before your endurance begins to fatigue.

📊 Previous research has reported average hold times of approximately 38.9 seconds for healthy males and 29.4 seconds for healthy females. These values can provide a general reference point, but they should not be viewed as a strict target or a measure of whether your neck is “healthy.” Test performance can vary based on age, training history, testing technique, and other factors.

✅ This exercise and many others are included in the 3-phase neck pain program here in the app. Here is a link for the program.

https://membership.rehabscience.com/programs/neck-pain?category_id=260344

In case you missed it last week, I posted a new video covering rehab exercises for nerve pain coming from the L2-3 region of the low back. Here is a link for the video.

https://membership.rehabscience.com/programs/l2-3-nerve-pain?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4331963&utm_content=mobile

📚When we raise our arms overhead, the motion is shared between the shoulder joint (glenohumeral joint) and the scapula moving on the rib cage (scapulothoracic joint). This coordinated pattern is known as scapulohumeral rhythm and allows for smooth, efficient motion when reaching overhead.

🔎Classically, this rhythm has been described as about two-thirds of the movement coming from the glenohumeral joint and one-third from upward rotation of the scapula.

🧠More recent research highlights that this ratio can vary between individuals and tasks, but the key idea remains the same—overhead elevation requires both humeral motion and scapular upward rotation working together.

✅If you have pain when reaching overhead, I would recommend implementing the rotator cuff and shoulder mobility exercises in the shoulder pain program here in the app.