Maintaining flexible neck muscles may delay the onset of arthritic discomforts and reduce some causes of pinched nerves and headaches.
The trapezius and levator scapulae are important neck muscles that connect your head and neck
to your shoulder blades. They are responsible for shrugging the shoulders, as well as tilting and rotating your head. This short article discusses why and how to stretch these shoulder and neck muscles to reduce pain and discomfort in the head, neck, and shoulder areas.
Ever notice when your stressed:
1- How your shoulders seem to lift towards your ears?
2- How tense you get in the area between the ear and the top of the shoulder? i.e. That knot you get on the top of your shoulders.
The following two moves will help reduce the buildup of tension in these muscles. You should understand that maintaining flexible neck muscles may delay the onset of arthritic discomforts and reduce some causes of pinched nerves and headaches.
How to Stretch the Levator Scapula Muscles
- Sit in a chair with an erect back rest.
- Slide your buttocks back so that the lower back is fully supported by the backrest.
- Place your right hand over the top of the head, behind the left ear.
- Let your left hand fall to the side of your body.
- Point your nose toward the right hip – i.e. look down and to the right.
- Now allow the weight of your right arm to slowly and gently pull your head down and to the right. Always be gentle.
- (Optional) Slowly reach downward with your left hand (depress the left shoulder). Just a little move in this direction will cause much stretch, so go slow.
- Hold stretch for at least 20 to 30 seconds
- Repeat for other side
- Repeat 3 times alternating sides
For both stretches discussed in this article, you should feel only a comfortable stretch on the side of the neck and/or the top of the shoulder.
How to Stretch the Trapezius Muscles
- Sit in a chair as previously described. Tuck your chin while looking straight ahead.
- Place your right hand on your head just above the left ear.
- Now slowly and gently pull your right ear towards the right shoulder.
- (Optional) Reach slowly toward the floor with your left hand.
- Hold stretch for at least 20 to 30 seconds
- Repeat for other side
The chin tuck is very important because it eliminates a forward head posture (upper cervical extension). This lengthens the tissues in the back of the neck and opens the spaces, in which ligaments and other joint tissue could otherwise get pinched.
Always work within an easy level of comfort when stretching tense muscles. Stretching should never hurt. If you suffer from neck pain, please discuss with your health professional if either of these stretches is appropriate for you.
Click here for more on the benefits of stretching and how to perform properly and safely.
Disclaimer
Suggestions made in this publication are no substitute for medical advice. If you have any pain or difficulty performing the described stretches, seek advice from your appropriate health professional.
About the Author
Domenic Lopez B.Sc., Certified Clinical Exercise Physiologist and Licensed Massage Therapist, is owner and operator of Healthy Moves, a private practice where massage therapy and movement education help you achieve better living.