Stretching your muscles is a good idea any time, but if you have sore, tense or tight muscles in the neck and shoulders, it is important to gradually stretch the muscles to reduce pain and stiffness, restore range of motion, stability and mobility. For that painful crick or muscle pull in your neck caused by your levator scapulae, perform several stretching exercises for relief.
Description
The levator scapulae is a long muscle found on the outside of the neck, reaching from the vertebrae at the top of the back of your neck down to the upper edge of the scapula or shoulder blade. This muscle is responsible for lifting or elevating your shoulder or rotating your shoulder in a downward angle. The levator scapulae muscle also works in conjunction with the trapezius and rhomboid muscles of the upper back.
Head Tilts
Stand or sit comfortably with your shoulders relaxed. Slowly tilt your head to the right, as if you are trying to touch your right ear to your right shoulder. You will feel a slight pull along the left side of the neck. Lift slowly and tilt your head to the left, this time feeling the slight pull on the right side of the neck. Hold each stretch for five seconds and relax before moving to the other side. Repeat the neck stretches five times on both sides.
Neck and Arm Extensions
Increase the stretch and relief from a tight or tense levator scapulae muscle on either side of your neck by performing a basic head tilt stretch. Add an arm extension to a basic head tilt exercise. Stand or sit with your shoulders relaxed. Tilt your head to the left and extend your right arm down along the right side of your body, as if you are trying to touch your fingers to the floor. Focus on extending the arm as far down along the side of your body as you can to engage your trapezius and rhomboids of your upper back. This stretch relieves tension in not only your neck, but also your shoulders and upper back.
Head Turns
Sit with your shoulders relaxed to perform a tension-easing stretch for your levator scapulae muscles. With your back straight and shoulders back, turn your head to the left, lining up your chin along the line of your shoulder. Hold the stretch for several seconds and then relax and look forward. Turn to your right, lining up your chin along the top of your right shoulder. Repeat several times to each side.
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