Are you looking for the best Levator Scapulae stretches to fix the pain and/or tightness in the neck?

This blog post contains 10 effective stretches to help relax your tight Levator Scapulae muscle!

Releases

In my opinion – This can help to relax the Levator Scapulae muscle.

Levator Scapulae Release

Instructions:

• Locate the Levator Scapula muscle.
  • (Use Google if you are not sure of the location.)
• Stand in front of the corner of a wall.
• Lean forwards.
• Place a massage ball between the Levator Scapulae and the wall.
• Apply an appropriate amount of weight on top of the massage ball.
• Make sure to cover the entire muscle.
• Duration: 1-2 minutes.

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Stretches for Levator Scapulae

Note: Try out of all of the following stretches. Focus on the one that gives you the most effective stretch.

1. Simple Levator Scapulae Stretch

Instructions:

• Keep your chin tucked in throughout this stretch.
• Place the arm (on the same side that you would like stretch) behind your back.
• Pull your shoulder blade downwards.
• Look towards the arm pit on the opposite side.
• Place your hand on the top of your head and pull your head towards the arm pit.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

2. Stretch (Using Band)

Instructions:

• Stand up right.
• Stand on top of a thick resistance band and hold onto the other end of the band with your hand.
• Make sure that there is a firm amount of tension of the band so that it is pulling your arm downwards.
• Keep your chin tucked in throughout the stretch.
• Look towards the arm pit on the opposite side.
• Place your hand on the top of your head and pull your head towards the arm pit.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

3. Stretch With Arm Raised

Instructions:

• Keep your chin tucked in throughout the stretch.
• Place the arm (on the same side that you would like stretch) behind your upper back.
• Pull your shoulder blade downwards.
• Look towards the arm pit on the opposite side.
• Place your hand on the top of your head and pull your head towards the arm pit.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

4. Seated Levator Scapulae Stretch

Instructions:

• Sit down on a chair.
• Hold onto the under side of the chair with your hand.
• Lean your body weight towards the opposite side.
• Keep this arm relaxed.
• Gently tuck in your chin.
• Look towards the arm pit on the opposite side of the hand holding onto the chair.
• Place your hand on the top of your head and pull your head towards the arm pit.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

5. Head/Shoulder Against Wall Stretch

Instructions:

• Place the side of your head and top of your shoulder against the wall.
• Turn your head away from the wall.
• Gently lean some of your bodyweight into the wall.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

6. Rotation Overpressure

Instructions:

• Gently tuck your chin in.
• Turn your head away from the side that you are trying to stretch.
• Place your hand on the side of your jaw and guide your head in more rotation.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

Note: Do not force this movement if you feel any dizziness and/or pain.

7. Towel Stretch

Instructions:

• Place a towel on top of your shoulder.
• Hold onto both ends of the band with your hands. (see above)
• Pull downwards.
• Gently tuck your chin in.
• Look towards the arm pit on the opposite side.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

8. Partner-Assisted Stretch

(You will require assistance with this stretch.)

Instructions:

• Lie down on the floor or bed.
• Your partner needs to place one hand on the top of your shoulder and the other supporting underneath your head. (See above)
• Instruct your partner to push the shoulder down as they pull the head towards the opposite arm pit.
• Aim to feel a stretch on the back/side of the neck.
• Hold for 30 seconds.

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Eccentric Strengthening Exercises

Eccentric strengthening exercises involve strengthening the the Levator Scapulae in a relatively lengthened position.

This can help reclaim the full length of the muscle.

NOTE: The following 2 exercises are designed to be performed slowly and gently. Do not exert yourself with these exercises as it may increase the tension in your neck.

9. Shrug Exercise

Instructions:

• Hold onto an appropriate amount of weight in your hands.
• Slowly lower your shoulders until you feel a stretch in the neck/shoulder region.
• Gently shrug your shoulders upwards.
• Repeat 20 times.

10. Resisted Lateral Flexion

Instructions:

• Lie down on your side.
  • (The target side will be on the upper side.)
• Slowly lower your head towards the floor until you feel a stretch in the neck/shoulder region.
• Tilt your head upwards.
• Repeat 20 times.

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Pain In The Levator Scapulae

If you have stubborn pain in the Levator Scapulae, sometimes stretching the muscle is NOT enough.

Check out this comprehensive blog post which covers the exact strategies to fix this issue:

See Post: Exercises To Fix Levator Scapulae Pain

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Common Questions

Do you have any other questions? Feel free to ask me in the comment section.

What causes a tight Levator Scapulae?

• Shrugged shoulder posture
• Habitually looking towards one side (Eg. Using a computer screen towards the side)
• Holding phone between the shoulder and head
• Repetitively using arm over head
• Head tilted towards the side
• Muscle weakness

How do I know if my Levator Scapulae is tight?

Perform the following 2 tests to see if your Levator Scapulae is tight:

Rotation

Instructions:

• Gently tuck your chin in.
• Rotate your head to the left and right.

Side Tilt

Instructions:

• Gently tuck your chin in.
• Tilt your head to the left and right.

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Conclusion

If you have a tight neck, try out the mentioned variations of Levator Scapulae stretches.

Try them all… But pick one that is most effective for you.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.