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Exercise handout — move better, feel better.
Levator Scapulae Stretch (Smell Your Armpit)
Targets the levator scapulae muscle that lifts the shoulder blade and often gets tight with stress and desk work.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
chair
Home Options
- chair
Dosage
2
Sets
25 sec
Reps / Time
15 sec
Rest
Hold 20-30 seconds each side
Tempo
Step-by-Step Guide
Set up
- Sit in a chair with good posture
- Hold chair seat with right hand to anchor shoulder
- Turn head 45 degrees to the left
Step 1 of 5
While looking left at 45 degrees, look down toward your armpit
Step 2 of 5
Gently nod your chin to increase the stretch
Step 3 of 5
You should feel stretch in the back of your right neck
Step 4 of 5
Hold for 20-30 seconds
Step 5 of 5
Return to center and repeat other side
Breathing
- Slow breathing
- Exhale to deepen stretch
Form Cues
- Look toward armpit
- Gentle nod only
- Shoulder stays down
- Breathe into stretch
Common Mistakes to Avoid
- Not turning head enough
- Pulling too hard
- Shoulder rising up
- Rotating instead of nodding
Safety Information
Gentle stretch only. Stop if arm symptoms occur.
Progressions
Add gentle hand assistance on back of head.
Regressions
Smaller angle. Shorter hold. Less nod.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.