Levator Scapulae Stretch
Targets the levator scapulae — a muscle that runs from the upper corner of the shoulder blade to the upper cervical spine and is almost always tight in desk workers and people with forward head posture. Releasing it directly reduces neck pain and shoulder elevation.
How to do it
- 1
Sit tall in a chair and tuck your right hand behind your back or under your right sit bone.
- 2
Use your left hand to gently guide your head forward and to the left, looking toward your left armpit.
- 3
Feel the stretch along the right side of your neck into the shoulder blade area.
- 4
Hold 30 to 45 seconds per side. Do not pull aggressively, let the weight of your arm do the work.
- 5
Switch sides after completing the hold.
Easier option
Some members feel pain with this one. If it hurts at any point, stop and start with this version instead. Skip the hand on your head. Just turn your nose toward your armpit and let your head drop gently until you feel a light stretch, then breathe and hold there. No pulling.
Benefits
- Releases the levator scapulae that causes neck pain and shoulder elevation
- Reduces the neck stiffness associated with forward head posture and desk work
- Relieves tension headaches that originate at the base of the skull
Common mistakes
- Forgetting to anchor the shoulder with the hand behind the back, this is essential
- Pulling the head too aggressively instead of using light guidance
- Not looking toward the armpit, the direction of the gaze determines which part of the muscle is stretched
Target areas
Good for
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