Neck Stretches
IN THIS LESSON
This is one of the most effective stretches for targeting the Levator Scapula, the muscle often responsible for that classic, nagging "knot" between your neck and shoulder blade. Releasing this area can provide significant relief from upper back and neck tension.
Instructions
Step 1: Get into Position
Sit tall in a chair with your feet flat on the floor.
To stretch your left side, begin by gently lowering your left shoulder down. You can increase this anchor by sitting on your left hand or gently holding the bottom of the chair.
Step 2: Engage the Stretch
Turn your head about 45 degrees to the right, as if looking toward your right pocket.
Place your right hand on the back of your head.
As you exhale, gently tuck your chin and let the weight of your right hand guide your head forward and down, bringing your nose toward your right armpit.
Step 3: Hold and Breathe
Stop when you feel a comfortable stretch along the back-left side of your neck.
Hold the stretch for 20-30 seconds while breathing deeply.
Step 4: Repeat
Slowly and carefully lift your head back to a neutral position.
Repeat the stretch 2-3 times on the left side before switching to the right.
