Overview
The levator-scapulae stretch combines gentle neck flexion, rotation and side bending to target the back-side of the neck toward the upper inner shoulder blade.
How to Do It
- Sit tall and hold the chair with the hand on the side you want to stretch.
- Turn your head about 45 degrees away from that side.
- Nod the chin down toward the opposite armpit.
- Pause at a mild stretch for 10–30 seconds without pulling on the head.
- Return slowly and repeat up to 3 times per side.
What You Should Feel
Expect a gentle stretch behind the side of the neck and toward the top-inner shoulder blade. Stop for dizziness, spreading arm symptoms or sharp pain.
Common Mistakes
- Pulling the head downward
- Letting the shoulder rise
- Rounding the entire trunk
- Forcing the chin to the chest
Progression
Increase the relaxed hold gradually. Keep the intensity mild rather than adding force.
References
- Cambridge University Hospitals NHS Foundation Trust. "Neck Exercises and Advice." Levator scapulae stretch. https://www.cuh.nhs.uk/patient-information/neck-exercises-and-advice/
This is general education, not a diagnosis. Seek assessment for new weakness, numbness, severe headache, loss of coordination or symptoms after significant trauma.