1. So Simple, so Good
One of the best ways to stretch the levator scapula neck muscles is so simple it's almost silly, but it feels so good that you'll find yourself using this stretch multiple times throughout the day. Stand or sit with your spine tall and tailbone gently tucked under. Make sure that you keep your shoulders down and your neck straight, looking straight forward during the entire upper scapula stretch. Extend your arms directly in front so that they are parallel to the ground and intertwine your fingers. Rotate your wrists so that your palms are facing away from you and the push your hands out as you try to draw your arms closer together. You should immediately feel a refreshing stretch in the neck and upper shoulders. Hold for 3 to 5 deep breaths, repeating as often as you like to relieve stiff, sore neck and shoulders.
2. Sit and Stretch
Just when you thought it couldn't get any easier comes another super simple scapula stretch that you can perform from the comfort of your desk chair. Sit on the edge of a chair with your feet flat on the ground and your spine tall. Allow your arms to relax gently at your sides and look forward, keeping your neck long and straight. Lift your shoulders up towards your ears and turn your head towards your left shoulder. While you should turn as far as possible, make sure that you keep your chin up, resisting the urge to tuck it under or lift it high. Now place your right hand around the back of your head, resting your palm over your left ear to anchor your head. Drop your shoulders and try to drop your shoulder blades down, stretching the levator scapula and sides of the neck. Hold the stretch for 3 to 5 deep breaths and then repeat on the opposite side.
3. Cuff Em'
While this stretch may be a bit more challenging for those with limited flexibility, it creates a deep stretch in the levator scapula to release tension in the neck and upper back. Stand with your feet about hip-width apart and your spine straight. Place you left hand behind your back as high up as you can comfortably, as if you were going to be handcuffed, and then drop your chin, looking down at your right foot. Rest your right hand on the back of your head to add a bit of weight and then actively push your left shoulder down to stretch the back of the neck along the left side. Hold for 3 to 5 deep breaths and repeat on the opposite side.
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