 |
By: Jill Miller | Wednesday, September 1st, 2010 |
Comments 13
|
Taking care of your neck is important to relieve tension that can refer pain down into the arms and turn into headaches. Today we are focusing on the levator scapulae (shoulder blade lifter) muscle in the back of the neck. Try this simple stretch to keep the neck supple and happy:
Jill Miller, Creator of Yoga Tune Up®
After studying yoga, movement, and the human body for over twenty years, I created Yoga Tune Up® as a simple way to restore my body and mind, keeping me balanced and free of pain. Using a specific and unique set of poses, movements and self massage tools, you too can LIVE BETTER IN YOUR BODY WITH YOGA TUNE UP®.
It is very common to see people with elevated shoulders. This exercise can help relax the levator scapulae, the primary muscle that causes those shoulders to elevate and bring that neck relief we all desire.
Can’t wait to see exercises for the other supporting muscles of the neck. Scalenes, the lateral head movers attaching to the cervical vertebrae and first/second rib; sternocleidomastoids, flexing the neck and individually will rotate the neck; anterior fibers of the trapezius, extends the neck.
this feels amazing. are there other stretches i can add on to this to stretch other neck muscles?
HI CSK,
Try digging into those neck muscles with Jeff’s Blog: http://www.yogatuneup.com/blog/2010/03/05/did-i-mention-shoulder-tension/
You’ll finds of other neck & shoulder videos scattered throughout the blog.
Blessings!
Jill
As a PT Aide and personal trainer I have a client who suffers from severe lack of motion in their cervical spine (very little lateral rotation at the atlanto-axial joint). Will this help them?
I like the variation of sitting on the chair to this stretch. I have taught this neck stretch to friends and co-workers as standing up with the hand not on the head at the hip to start then let loose to hang at the side for a greater stretch. When I was working, the chair variation would have been a great thing to know. I will pass this one on as well. Thanks.
Also, another neck question/follow up: I’ve been in classes before where a teacher will instruct students to do a type of “head rolling” or rolling the neck in circles. I’ve always been told via training and body mechanics that this kind of movement typically further aggravates neck discomfort and can ultimately heighten neck/trap pain and tension. Thoughts?
This really works – and feels good. Thanks!
I have chronic neck pain and this stretch provides a nice release for my neck muscles. I try to do this stretch at work a few times a say. It really helps to reduce the muscle tension that can build up after a stressful day.
I knew that stretch for I tend to have tightness in the levator scapulae but I like the hand under the sitz bone. That deepens it.
Thank you!
This is a great stretch to do while travelling. Especially on a plane when you can’t get out of your seat.
After years of yoga, now I see that for the majority of my life I walked around with elevated shoulders. Yoga has helped me to be consciously aware of not doing this. I love these types of exercises, which can be done sitting at my deks at work or anytime really, to help keep the levator scapulae stretched. thanks!
As someone who has lots of “trash” trapped in the shoulders it’s great to find stretches for the neck that will help ease into my issues. I love learning about new ways to open up and release my shoulders and neck without having to visit the chiropractor.