Stretch To Fix Neck Pain
Ever wake up and wonder what you did last night so that you suddenly can’t turn your head? Neck pain can ruin your day! Neck and shoulder muscles frequently cause tension headaches, with the trapezius and suboccipitals being the main culprits. But pain focused primarily in the neck and that limits turning your head is commonly caused by levator scapula instead.
Levator scapula runs from the side of your cervical vertabrae to the inner corner of your shoulder blade. Its actions are to elevate and upwardly rotate the shoulder, turn the head to the same side, extend the head (looking up) and to laterally bend the neck to the same side. Several common problems put this muscle into a shortened position where trigger points or chronic muscle tension create pain. These include having a forward-head posture, working with your arms up, or side-sleeping with a too-skinny pillow so that the neck is compressed.
Luckily, massage and stretch can help. If you have recurring neck pain, you may find the following stretch very beneficial!
If you feel pain, stop and do not continue. You should only feel a comfortable stretch.
Levator Scapula Stretch
Stand close to a wall. On the side that hurts, rest your elbow on the wall at about eye level. (Do not press into the wall until your head is in the right position.)
Drop your head forward. Then laterally flex the neck away from the side that hurts as far as is comfortable.
Now gently rotate your head away from the stretch (as in looking at your armpit or over the shoulder) until you feel a comfortable stretch along the neck and/or shoulder blade. Play around with the exact position to get the best stretch for your body.
Step forward gently pressing into the wall to increase the stretch on the scapular end of the muscle.
Exhale slowly thru pursed lips as you stretch. Breathe in deeply (you can lift/un-rotate your head slightly as you do) then relax into the stretch again as you exhale. Hold for several seconds and repeat up to 10 times. Repeat on the other side for balance!
