Neck Exercises

Levator Scapulae Stretch

The levator scapulae connects the upper neck to the top corner of the shoulder blade. When it tightens, pain sits at the top inner corner of the shoulder blade and turning the head becomes stiff. This diagonal stretch targets it directly.

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What it does

Sleeping awkwardly, carrying bags on one shoulder and looking down at a phone all shorten the levator scapulae. The stretch lengthens it along its diagonal line.

It is a regular part of rehab plans for cervical spondylosis and torticollis, and it features in our neck pain physiotherapy programmes.

How to do it

Sit tall and hold the chair seat with your right hand.
Turn your head about 45 degrees to the left, as if looking at your left armpit.
Gently lower your nose towards the armpit.
Rest your left hand on the back of your head to add light weight.
Hold 20 to 30 seconds; you should feel it at the back right of the neck. Switch sides.

How much

2 to 3 holds per side, twice a day.

Common mistakes

Turning too far or too little. Look towards the armpit.
Letting the right shoulder lift.

Stop and check with us if

You feel arm tingling or sharp pain rather than a stretch.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How is this different from the trapezius stretch?

The head is turned down towards the armpit, which targets a different muscle further back.

Does it help a stiff neck in the morning?

Often, together with a pillow that keeps the neck in line with the spine.

Related treatments

Neck

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.