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Scapular Control Drill

Primary target: Levator Scapulae (肩胛提肌)

Exercise Details

Equipment
Band/bodyweight
Sets & Reps
2-3 sets × 10-15 reps in each of 4 directions
How to do it
Work elevation, depression, protraction and retraction in turn; slow full-range control with a 2-second hold at each endpoint; build scapular position sense.
Common mistakes
Going through the motions, rushing, compensating with torso tilt

Muscles Worked

Levator Scapulae

Other Exercises for the Same Muscle

Shrug (Synergy) · Neck Side Stretch (Release) · Upper Trap Release

See the Levator Scapulae in the 3D anatomy tool →