Stretch

Levator Scap Stretch

Look down toward your armpit and gently guide the head - this targets the levator scapulae, the muscle that knots up along the top inside corner of the shoulder blade after long screen sessions. Ten breaths here beats another coffee-break shoulder shrug.

BeginnerNo equipment~2 min

Demonstration

Hold

30s

Per side

×1

Best for

Post-desk

How to do it

  1. 1

    Sit tall and rotate your head about 45 degrees to the left, as if looking into your left armpit.

  2. 2

    Drop your chin down toward your chest from that rotated position.

  3. 3

    Place your left hand lightly on the back of your head and let its weight deepen the stretch.

  4. 4

    Feel it along the right side of your neck down to the shoulder blade.

  5. 5

    Hold, breathe slowly, then switch sides.

Common mistakes

  • Forcing the head down instead of letting hand weight settle it
  • Letting the shoulder on the stretched side ride up
  • Skipping the 45-degree rotation, which misses the target muscle