BACK TO EXERCISE LIBRARY

Levator Scapulae Stretch | Neck and Shoulder Stretch for Older Adults

The levator scapulae stretch is a gentle movement that targets the muscles running from the side of the neck to the top of the shoulder blade.
Performed by gently turning the head to one side and lowering the chin toward the chest, it helps relieve stiffness, reduce shoulder and neck tension, and improve flexibility for daily activities such as turning the head, reaching, and maintaining good posture.

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Keep your shoulders relaxed and your back straight.

  • Turn your head about 45 degrees to one side (as if looking into your armpit).

  • Gently tuck your chin toward your chest in that direction.

  • You should feel a stretch along the side and back of your neck, down toward the shoulder blade.

  • Hold for 20–60 seconds, then return to the centre.

  • Repeat on the other side.

How to Do the Levator Scapulae Stretch Safely

levator scapula stretch
Levator Scapula stretch
Neck stretches for Seniors

TIPS:

  • Move slowly into the stretch — avoid forcing your head down.

  • Keep both shoulders relaxed and level (don’t shrug).

  • For a deeper stretch, gently place your hand on the back of your head to guide the movement (do not pull hard).

  • Breathe deeply and slowly throughout the stretch.

MUSCLES STRETCHED:

  • Levator scapulae (runs from the neck down to the top of the shoulder blade)

  • Upper trapezius (minor stretch)

  • Cervical spine stabilisers

BENEFITS:

  • Relieves tightness in the neck and upper shoulders.

  • Improves posture by reducing forward head and rounded shoulder position.

  • Helps ease tension headaches and stress-related stiffness.

  • Enhances mobility for daily tasks like turning the head and reaching overhead.

BEGINNER VERSION:

  • Rotate the head less (less than 45 degrees) and perform a smaller tuck.

  • Hold for 10–20 seconds if new to stretching.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as flexibility improves.

  • Add gentle hand-assisted pressure for a deeper stretch.