Traps and neck
Levator Scapulae Stretch
The Levator Scapulae Stretch is a stretch with no equipment for your neck. Share of the load in the Zulta muscle model: upper traps 60%, neck 30% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair and hold the edge of the seat with one hand.
- Turn the head about 45 degrees away from the anchored side.
- Tip the chin down as if looking toward the opposite pocket.
- Rest the free hand on the back of the head and let its weight deepen the stretch, then hold for 30 to 45 seconds, breathing slowly.
- Lift the head slowly back to neutral and switch sides.
Tips
- Let the anchored shoulder drop down toward the floor.
- The hand adds weight only: do not pull.
Common mistakes
- Yanking the head down with the hand.
- Letting the anchored shoulder rise.
Muscles worked by the Levator Scapulae Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Tilting, turning or tucking the head lengthens the upper traps, levator scapulae and the deep neck muscles on the opposite side.
Levator Scapulae Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Levator Scapulae Stretch work?
Mainly the upper traps and neck.
Is the Levator Scapulae Stretch good for beginners?
Yes. The Levator Scapulae Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Levator Scapulae Stretch?
For example the Neck Side Stretch, Upper Trap Stretch and Neck Flexion Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.