neck focus
Levator Scapulae Stretch
A seated stretch for the muscle that runs from the top of the shoulder blade up the side of the neck, which tightens with desk work and carrying.
Key cue: Nose towards the armpit, shoulder down, let your hand's weight stretch.
Area
neck
Level
beginner
Volume
20s/side
Goal
mobility
How to do it
- 1Sit tall and hold the edge of the seat with the hand on the side you want to stretch, to keep that shoulder down.
- 2Turn your head about 45 degrees to the other side, roughly halfway between facing forward and looking over your shoulder.
- 3Tip your chin down towards that armpit and rest your free hand lightly on the back of your head. Let its weight do the work.
- 4Hold for about 20 seconds as you feel the stretch at the back and side of the neck, then change sides.
Easier and harder versions
- Easier
- Rest your hand lightly on your head without any pull, and hold for 10 seconds.
- Harder
- Hold the stretch for 30 seconds, breathing slowly and keeping your shoulder low.
Helps with
Commonly used for:
Stiff neckNeck and shoulder tensionTightness after desk work
Read more
Benefits
- Eases tightness between the neck and shoulder blade
- A good break from desk work
- Needs only a chair
Muscles worked
Stretch. Stretches your levator scapulae, neck and upper back.
Levator scapulaeNeckUpper back
Form tips
- Lean your body slightly away from the stretching side to keep the shoulder down.
- Breathe out slowly as you settle into the stretch.
Common mistakes
- Pulling on your head with your hand.
- Letting the stretching shoulder hitch up towards your ear.
When to avoid or modify
- Ease off at once if you feel dizzy or get pins and needles in your arm.
- Stretch to a mild pull only. Do not push into pain or pull with your hand.
If in doubt, check with a qualified physiotherapist before continuing.