Levator Scapulae Stretch

How to do it

Setup

1. Sit upright on a chair with good posture, feet flat on the floor.
2. Anchor the shoulder of the side you want to stretch by reaching that arm behind your back or gripping the edge of the seat.
3. Turn your head roughly 45 degrees away from the anchored shoulder.

Movement

1. Gently lower your chin toward your opposite armpit or chest until you feel a mild stretch along the side and back of your neck.
2. Place your opposite hand lightly onto the crown of your head to apply minimal, passive assistance.
3. Hold the position steadily without bouncing.
4. Carefully release hand pressure, return your head to neutral, and repeat on the opposite side.

Breathing

Breathe smoothly and deeply, allowing the neck musculature to relax further with each exhalation.

Cues

• Nose to armpit
• Keep the target shoulder depressed
• Gentle guide, not a hard pull

Common faults

Pulling aggressively down on the skull

Use only the natural weight of your arm to gently guide the stretch; never yank on the cervical spine.

Allowing the target shoulder to elevate

Keep the anchored shoulder depressed and still to maintain proper tension across the muscle.

Slumping or rounding the thoracic spine

Maintain an upright chest and straight torso so the stretch focuses entirely on the neck.

Safety

• Stop immediately if you experience sharp pain, dizziness, or nerve-like tingling radiating down the arm.

Muscles

• Levator scapulae stretched
• Upper trapezius stretched
• Splenius stretched

Joints

• Cervical spine: Flexion, Lateral flexion, Rotation
• Shoulder blade: Depression

Details

Movement

Stretch

Modality

Flexibility, Mobility

Mechanics

isolation

Force

static

Laterality

unilateral

Kinetic chain

open

Level

beginner

Equipment

None

Record

Duration

Load

none, not applicable

Sources

• wger: Left levator scapulae stretch (CC-BY-SA-4.0)
• wger: Right levator scapulae stretch (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

levator-scapulae-stretch.json