Dani Marks Presents the Forward Flexion Neck Stretch
Start by standing upright and then slowly let your chin fall forwards until it touches your chest.
At the same time, make sure your shoulders are relaxed and your hands are hanging 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.
The Levator Scapulae muscle is located within the area of the back of the neck and the upper back. Although the muscle may be located in the back of the neck, the levator scapulae is considered to be part of the back muscles. That is because of the movements the muscle helps to do and where the muscle ends.
The levator scapulae starts at the top part of the spine, at the part known as the cervical vertebrae. It then stretches its way downward ending at the inner border of the back of the shoulder blade, known as the scapula. It helps rotate the shoulder blade downward, bend the neck sideways and lift the shoulder blade upwards.
It is possible to injure the levator scapulae muscle. Most cases of injury to the levator scapulae happens from day to day movements that cause tension on the muscle. These include; sitting long hours and lifting the shoulders or tilting the head forward, carrying heavy bags, sleeping on the side with no proper head support all put strain on the levator scapulae. Pain at the back of the neck, tightness at the back of the neck or headaches could all be indicators that there is an injury involving the levator scapulae.
Strengthening the muscle could be done mainly through stretching. Stretching movements could help reduce the risk of injuring the muscle. Simple weight exercises such as shoulder shrugs also work the levator scapulae and help strengthen the muscle.
Boxing. American football (gridiron). Rugby. Cycling. Swimming. Wrestling.
Neck muscle strain.
Whiplash (neck sprain).
Cervical nerve stretch syndrome.
Wryneck (acute torticollis).