There are two levator scapulae muscles—one on each side of the neck—that attach to the top four transverse processes and go down to the shoulder. This muscle can become tight and may be tender where it attaches to the shoulder blade. Stretching this muscle can play a role in reducing neck pain.
The levator scapulae stretch can be performed while sitting or standing as follows:
- Lengthen the muscle by raising the elbow above the shoulder at the side to stretch.
- In this position, first rest the elbow against a door jamb. This action rotates the outside of the shoulder blade up and the inside of it down, which lengthens the levator scapulae muscle.
- Next, turn the head away from the side that is stretching and bring the chin down, stretching the back of the neck.
- Hold this for about 30 seconds to a minute. Speak to us at the clinic if you have neck pain