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Levator Scapulae Stretch exercise demonstration
Exercise library

Levator Scapulae Stretch

A diagonal neck stretch looking down and away to lengthen a commonly tight muscle behind the shoulder blade.

Area
Cervical spine
Stage
Mobility phase
Equipment
No equipment

Typical dose: Hold 30s × 2 · twice a day · slow and controlled. This is a general starting point, not a plan matched to your condition or stage.

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How to do it

No equipment needed - just a bit of space.

Sit tall on a firm chair. Hold the bottom of the seat with the hand on the side you want to stretch, to keep that shoulder down.

  1. Turn your head about 45 degrees towards the opposite armpit, so you are looking down and away from the tight side.
  2. Let your chin drop gently towards your chest until you feel a stretch behind the shoulder blade on the held side.
  3. Rest your other hand lightly on the back of your head to add a little weight, without pulling.
  4. Hold the stretch, then slowly lift your head and let go of the seat.

Form cues

  • You are looking down towards your armpit, not straight down or straight to the side.
  • The stretch is felt at the back and side of the neck, towards the shoulder blade.
  • The shoulder being stretched stays down, anchored by your hand on the seat.

Common mistakes

  • Pulling firmly on your head instead of letting its weight do the work.
  • Letting the anchored shoulder shrug up, which loses the stretch.
  • Bouncing or forcing into a stronger stretch.

Safety: Stop and message your physio if it brings on dizziness, pins and needles in the arms or hands, or a severe or unusual headache.

Part of these recovery programmes

This exercise is one step in a staged plan for the conditions below. Each link opens the full programme and shows where this exercise fits.

Related exercises

Other exercises from the library that pair well with this one.

Neck Rotation RangeSlow, controlled turning of the head side to side within a comfortable range to restore rotation.Cervical spineEarly rehabView details Neck Side Flexion StretchA gentle ear-to-shoulder stretch, held briefly, to ease tight upper trapezius and neck muscles.Cervical spineEarly rehabView details Isometric Neck HoldGentle resistance pushing the head into a supporting hand without movement, rebuilding neck muscle endurance safely.Cervical spineStrength phaseView details Standing Chin RetractionDrawing the chin straight back to correct forward-head posture, a common driver of tension-type headaches.Cervical spineEarly rehabView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

This exercise is generic - you're not

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