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To relieve stress and tension that builds up in the neck, try some easy levator scapulae stretches.
One muscle that often contributes to neck pain is the levator scapulae, which runs from the top of the shoulder blade to the base of the neck. Stretching these muscles can help alleviate tension and relieve pain.
Exercises for levator scapulae
Here are five relaxing levator scapulae stretches that can help you find relief:
1) Shoulder shrug
Shoulder shrugs are a simple but effective way to stretch the levator scapulae.
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To do this stretch:
- Simply lift your shoulders up towards your ears; hold for a few seconds, and release.
- Repeat this movement for several reps, focusing on relaxing the muscle with each repetition.
2) Ear to-shoulder stretch
The ear-to-shoulder stretch is another easy stretch that can help release tension in the levator scapulae.
To do this stretch:
- Start by tilting your head to one side, bringing your ear towards the shoulder.
- Use your hand to gently press your head down towards your shoulder, holding the stretch for 15-30 seconds.
- Repeat on the other side.
3) Chin to chest stretch
The chin-to-chest stretch can help alleviate tension in the levator scapulae.
To do this levator scapulae stretch:
- Begin by sitting or standing with your head in a neutral position.
- Slowly bring your chin down towards your chest, feeling the stretch in the back of the neck.
- Stretch for 15-30 seconds, and release the stretch.
4) Doorway stretch
The doorway stretch is a slightly more advanced stretch that can help open up the chest and stretch the levator scapulae at the same time.
To do this levator scapulae stretches:
- Stand in a doorway with your arms bent at 90 degrees and elbows resting on the doorframe.
- Slowly step forward, feeling the stretch in the chest and shoulders.
- Hold the stretch for 15-30 seconds before stepping back.
5) Thread the needle stretch
The thread the needle stretch is a yoga-inspired levator scapualae stretch that can help release tension in the upper back and neck.
To do this stretch:
- Get on all fours, putting your hands and knees on the ground.
- Reach your right arm under your left arm, placing your right shoulder and ear on the ground.
- Hold the stretch for 15-30 seconds before switching sides.
Benefits of scapula stretches
Stretching the levator scapulae can help alleviate tension and pain in the neck and shoulders.
Here are some of the main reasons why levator scapulae stretches are important:
1) Relieve pain and tension
One of the primary benefits of levator scapulae stretches is that they can help relieve pain and tension in the neck and shoulders.
When this muscle becomes tight, it can pull on the cervical spine and cause pain and discomfort. Stretching the levator scapulae can help release this tension and reduce pain.
2) Improve posture
Another reason why levator scapulae stretches are important is because they can help improve posture. When the levator scapulae becomes tight, it can cause the shoulders to round forward and the head to tilt down.
That can lead to poor posture, which can contribute to neck and shoulder pain. Stretching the levator scapulae can help improve posture and reduce pain.
3) Increase range of motion
Tightness in the levator scapulae can also limit the range of motion in the neck and shoulders. By stretching these muscles, you can help increase your range of motion and improve flexibility.
That can be especially important for athletes or anyone who need to move their neck and shoulders frequently throughout the day.
4) Reduce headaches
Levator scapulae tension can also contribute to headaches, particularly tension headaches. By stretching these muscles, you can help reduce tension in the neck and shoulders, which can in turn reduce the frequency and intensity of headaches.
5) Prevent injury
Regular levator scapulae stretches can help prevent injury.
When this muscle is tight, it can cause strain on other muscles in the neck and shoulders, which can lead to injury over time. By stretching the levator scapulae, you can help prevent this strain and reduce risk of injury.
Overall, the aforementioned relaxing levator scapulae stretches are a great way to alleviate tension and relieve neck pain.
Incorporating these stretches into your daily routine can help improve posture and reduce risk of future neck pain.
If you have persistent or severe neck pain, though, make sure to speak with your doctor or physical therapist before starting any new stretching routine.
