Therapeutic exercise
Levator Scapulae Stretch
Stretches the levator scapulae — a classic culprit in posterolateral neck pain and that sensation of heaviness around the neck, typical of people who spend long hours with the head forward in front of screens.
How to perform
- Starting position. Sit with your spine upright and your right hand gripping the edge of the chair.
- Step 2. Rotate your head 45° to the left and tilt it downward, directing your gaze toward your left armpit.
- Step 3. Use your left hand to gently pull the head forward and down.
- Return. Hold for 30 seconds, then repeat on the other side.
When not to perform
- Dizziness or vertigo
- Neck pain radiating into the upper limb
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Upper-Trapezius Stretch
Stretches the upper trapezius — a muscle that is commonly hypertonic in patients with mechanical neck pain. Relieves the sensation of heaviness and tension in the neck and shoulders.
Sternocleidomastoid (SCM) Stretch
Selective stretch of the sternocleidomastoid — a muscle frequently shortened in patients with tension-type headache, cervicogenic headache, and forward-head posture. The position combines extension, rotation, and contralateral lateral flexion.
Deep Cervical Flexor Activation (Head Nod)
Isolated recruitment of the deep cervical flexors (longus colli and longus capitis) without activating the sternocleidomastoid. The foundation of cervical postural retraining — patients with upper-crossed syndrome almost always have these muscles inhibited.