Overview

Levator Scapulae Stretch (肩胛提肌拉伸) is a beginner-level Stretching exercise targeting the Neck, Upper Back. Hold for 60 seconds.

How to Perform

1. Sit tall and turn your head 45° to the right.
2. Place your right hand on the back of your head and gently pull diagonally down toward your right armpit.
3. You’ll feel a deep stretch in the left side of your neck — the levator scapulae muscle, a very common source of neck and shoulder pain.

中文说明

坐直，头转向右侧45°。右手放在后脑勺，轻轻向右腋窝方向斜向下拉。你会感到左侧颈部的深度拉伸——那是肩胛提肌，颈肩疼痛的常见来源。

Target Muscles

• Neck
• Upper Back

Benefits

• Improves upper back mobility
• Reduces neck stiffness and pain
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Apply gentle pressure only — never force

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2