Tension in the upper traps (UFTs) and levator scapulae is one of the most common complaints among office workers, athletes, and anyone who holds stress in their shoulders and neck. Prolonged sitting, poor posture, and overuse can lead to tight, painful muscles in this area—often resulting in headaches, limited range of motion, or even nerve irritation.
The UFTs + Levator Scapulae Stretch Sequence is a simple and effective mobility routine designed to release these muscles, reduce stiffness, and improve posture and comfort.
Benefits of This Stretch Routine
-
Reduces neck and shoulder stiffness
-
Improves mobility and range of motion
-
Relieves tension headaches
-
Supports posture correction
-
Enhances breathing and blood flow
Stretch Instructions
Sets: 2 (one set for each side)
Reps: 5 repetitions per side
Hold: 10–20 seconds at end-range
Rest: 1 minute between each set
Tempo: Slow and controlled
Frequency: 2–3 times per week
This stretch can be done seated or standing. Tilt your head to the side (ear to shoulder) and gently rotate or look downward toward your armpit to target the levator scapulae. Use one hand to add light pressure for a deeper stretch. Breathe deeply and avoid rushing.
Professional Support for Chronic Neck Pain
While self-stretching is an excellent habit, chronic tension may need more hands-on help. At AHC Wellness Clinic, we offer:
-
Chiropractic for neck alignment
-
Acupuncture for muscular relief
-
Registered massage therapy targeting UFTs and deeper muscle layers
-
Postural rehab and corrective exercise programs
Start Feeling Better Today
Don’t let tight neck and shoulder muscles impact your work or sleep. Add this stretch to your routine and book a session with our professionals if discomfort persists.
AHC Wellness Clinic
Contact Me
