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Exercises and Stretches — Levator Scapulae

Lateral Neck Stretch

Posted by Judith Winer on

      Technique: • Sit or stand upright • Look forward • Place your hands behind your back • Slowly move your ear towards your shoulder   Primary muscles: Levator scapulae. Trapezius. Secondary muscles: Sternocleidomastoideus. Scalenus anterior, medius and posterior.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis).   Note: Keep your shoulders relaxed and your hands behind your back. Avoid lifting your shoulders when you tilt your head sideways.             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly      ...

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Forward Flexion Neck Stretch

Posted by Judith Winer on

        Technique: • Stand upright • Let your chin fall towards your chest • Relax your shoulders and keep your hands by your side   Primary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis. Longissimus capitis and cervicis. Splenius capitis and cervicis. Secondary muscles: Levator scapulae. Trapezius. Rhomboids.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis).   Note: Do not force your head down; instead, try to relax and let the weight of your head do the stretching for you.      ...

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Towel Stretch

Posted by Judith Winer on

  Technique:   This exercise is important as it helps to keep the scapula supple. • Place a towel behind your back • Hold it diagonally with one arm at the top behind your shoulder and the other arm grabbing the bottom at your waist • Flex the elbow down and pull with the bottom arm • Do not hold the stretch - moving up and down is key, giving it a nice stretch   How Often?   Repeat 10 times on each side, twice daily               EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly  ...

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