Your shoulder levator muscle, known in the scientific community as the levator scapulae, is located along the rear and side of your neck. It is responsible for lifting your shoulder blades when performing motions like shrugging your shoulders. A tight shoulder levator can result in neck and shoulder pain and the inability to move your shoulder blades, thereby increasing the chances of a back or neck injury.
Levator Scapulae Stretch 1
Stand with your feet about shoulder-width apart. Place the arm of the side you want to stretch behind your back with your palm facing away from your body. Lift your opposite arm and place the palm of your hand on your head on the side you want to stretch. Bend your head forward slightly to look toward the ground. Use the muscles of your opposite arm to pull your head toward the opposite side you want to stretch. Hold this stretch for about 15 seconds and then release. Repeat as directed by your doctor or therapist.
Levator Scapulae Stretch 2
Bend the arm of the side you want to stretch up and over your shoulder in a position similar to a simple triceps stretch. The palm of your hand should be over your shoulder and resting on your shoulder blade with your elbow pointing toward the ceiling. Use your opposite arm to reach up and over your head, and place your palm on your head behind your ear. Pull your head slightly toward the opposite side you want to stretch until you feel a gentle pull in your levator scapulae muscle. Hold this stretch for about 15 seconds and repeat.
Levator Scapulae Stretch 3
Raise the arm on the side you want to stretch up and over your shoulder. Rest your elbow against a door jamb in order to rotate your shoulder blade outward. Turn your head away from the side resting against the door jamb, and lower your head as if you were trying to rest your chin on your chest. Use your opposite hand to pull your head away from the side you want to stretch. Hold this stretch for about 15 seconds and repeat.
Levator Scapulae Stretch 4
Stand with your feet about shoulder-width apart and your arms resting by your sides. Tighten your abdominal muscles, and pull your shoulders back so that you are standing straight. Turn your head toward the opposite side from the side you want to stretch. Lower your chin and tuck it into your shoulder. Lower your opposite shoulder until you feel a stretch in your levator scapulae muscle. Hold this stretch for about 15 seconds and repeat.
