Movement does not follow the direction of the nose straight toward the knee.Rotating the head either too much or not enough.Compressing the neck instead of moving the head forward and down.Next, relax the muscle for 5 to 10 seconds.ĭeepen the stretch by slowly pulling your head toward your chest in the direction of your knee until you reach a new ending point. Resist by carefully pushing your head backward into your hand. Next, relax the muscle for 5 to 10 seconds. Stop the movement when you feel a slight sting in the right side of your neck. Stretch the muscle in this manner for 5 to 10 seconds. Place your left hand behind your head and gently pull it at an angle toward your knee. You have now reached the correct starting position for the stretch. Relax for a couple of seconds and then lean your upper body a little more to the side. Now try to lift your right shoulder toward the ceiling for five seconds. You will feel a light pull in your right shoulder or upper arm. Lean your upper body to the left, keeping your head upright. Reach behind you with your right hand and grab the edge of the chair. Sit on a chair or bench with your feet wide apart and your back and abs slightly tightened. You should be able to rotate the head approximately 90 degrees and to bend the neck approximately 45 degrees to the side.Īvoid this exercise if it causes pain in the neck. Difficulty placing the chin on the chest.Since the levator scapulae raises the shoulder girdle, it also works statically in times of stress since the shoulders are often raised in response to tension. The levator scapulae is shortened by bad posture, by permanently raising the shoulder or the shoulder girdle, or by holding a phone between the cheek and the shoulder. When both sides of the muscle work simultaneously, it raises the shoulder girdle and bends the head backward. It rotates and tilts the head to the side. It is a thin, flat muscle located just below the upper part of the trapezius. The levator scapulae runs between the upper part of the shoulder blades and the top four cervical vertebrae. When you have turned your head 45 degrees and you are starting to bend it forward, you must make sure that everything is in line so that you do not pull the muscle at a bad angle. Hunching over while sitting prevents you from stretching as well as you could if you were sitting up straight. Īs always, it is important to start in the correct position when stretching. This is an excerpt from Prescriptive Stretching by Kristian Berg.
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