Mobility
Levator Scapulae Stretch
The levator scapulae stretch gently lengthens the area between the back of your neck and your upper shoulder blade by turning your head and looking downward.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on a stable chair with your feet flat on the floor.
- Place your left hand under your left thigh to anchor that side.
- Turn your head about 45 degrees to the right.
- Lower your chin toward your right armpit.
- Hold at a mild stretch along the back-left side of your neck.
- Slowly return your head to its starting position.
Form cues
- Breathe slowly throughout the hold.
- Keep your jaw relaxed.
Common mistakes
- Shrugging the anchored shoulderKeep your anchored shoulder down, away from your ear.
- Rounding your upper backKeep your torso upright so the movement comes from your neck rather than your spine.
Safety
Forcing your head downward or rotating too far can strain neck muscles or irritate neck joints.
- Avoid pulling on your head with your free hand.
- Use a steady hold rather than bouncing.
- Stop if you feel sharp pain, tingling, or dizziness.
If you have a current neck injury or persistent neck pain, get advice from a physiotherapist or doctor before trying this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Reverse the directions to stretch the other side.