Levator Scapulae Stretch

How to do it

1. Sit upright on a stable chair with both feet supported and your torso facing forward.
2. To stretch the right side, bend the right arm and place the hand behind the neck or upper back as shown.
3. Keep the right shoulder relaxed rather than allowing the elbow or shoulder to lift forcefully.
4. Turn your head approximately 30–45 degrees toward the left.
5. Place your left hand gently over the back-right side of your head.
6. Slowly nod your chin downward and guide your nose diagonally toward your left armpit.
7. Stop when you feel a mild stretch along the back-right side of your neck, possibly extending toward the upper inner border of the shoulder blade.
8. Hold while breathing normally.
9. Release the guiding hand, lift your head gradually and return to the centre before changing sides.

Form cues

• Think, “look diagonally toward the opposite armpit.”
• The movement should combine a small rotation with diagonal downward flexion; do not simply pull the ear toward the shoulder.
• The overhead hand should provide only light guidance.
• Keep the chest facing forward and avoid rounding or rotating the torso.
• The behind-the-neck arm position is optional. Lower that arm if it causes shoulder discomfort, numbness or restricted breathing.
• Do not force the elbow upward or actively shrug the shoulder.
• Stop for sharp neck pain, headache, dizziness, shoulder pinching, numbness, tingling or symptoms travelling down the arm.

Dosage

2 × 20s per side

Muscles worked

Stretches: levator scapulae

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