Relieve Neck Tension with This Simple Stretch | Chiropractor in Winter Garden, FL
Learn a simple levator scapulae stretch to relieve tension in the back of your neck — demonstrated by a chiropractor in Winter Garden, FL.
Key Takeaways
- The levator scapulae muscle is a common source of tension and tightness in the back of the neck.
- Tucking your arm behind your lower back on the target side helps isolate the levator scapulae during the stretch.
- Looking toward the same side and downward (rather than away) distinguishes this stretch from a trapezius stretch.
- Gently pressing your head downward with your free hand intensifies the stretch when needed.
- Hold the stretch for 15 seconds on each side for best results.
Overview
Relieve Neck Tension with the Levator Scapulae Stretch
If you've been experiencing tension or tightness in the back of your neck, the levator scapulae — a muscle that runs along the side of the neck — may be the culprit. In this short video, our chiropractor walks you through a targeted stretch designed to release tension specifically in this area.
How to Perform the Stretch
The technique is straightforward and can be done anywhere:
- Tuck your arm on the side you want to stretch behind your lower back (the small of your back)
- Turn your head toward the same side and look down toward the floor
- You should feel the stretch in the middle portion of your neck
- To deepen the stretch, gently apply light pressure downward with your free hand
- Hold for 15 seconds on each side
This stretch pairs well with upper trapezius stretches as part of a complete neck tension relief routine. Together, they address the two most common muscular contributors to tightness in the back of the neck.
Full Transcript
The other half of that ailment in the back of the neck causing a lot of tension, the potential muscle causing it could be the levator scap. So we're going to stretch that muscle very similarly to the trap, where in this example we're going to be using the right side. I'm going to tuck my arm behind my back on the right side, the small of my back, but this time I'm going to look towards the right side or the same side and again look down towards the floor. I should feel a stretch a little closer to the middle of my neck now, And then again, if I need to accentuate that stretch, I'm just going to gently push down towards the floor. Hold this stretch for about 15 seconds on each side.