When you're concerned about your sagging levator scapulae, try these 4-step shoulder stretches with a towel (feat. getting rid of the levator scapulae)

If your shoulders are rolled and your trapezius muscles are prominent, Neck and shoulder tension , Postural imbalance , Accumulated fatigue These often appear together.
One towel You can follow along 4 movements Through this, gently loosen up the stiff shoulders. A routine to help you maintain good posture I organized it.

 

Preparation & Check Before You Begin

• Preparation : 1 towel

• point : Maintaining breathing and spinal alignment slowly progress

• caution : Don't let your neck fall forward, don't let your wrists bend

 

Action ① With a towel Open the clavicle

Using a towel, pull your arms and back together. Clavicle, armpit, and large back muscles It is a movement that stimulates.

 

principle
Pulling your elbows down and to the sides activates the muscles in your back and under your armpits, opens your chest, and relieves tension.

 

Summary of Methods

• Fold the towel lengthwise and hold it with both hands. Viva

• After pulling the towel left and right Come down behind your head

• Inhale and open your chest / Exhale and cheer

caution

• Avoid bending your wrists and lifting your chin excessively.

 

Action ② Open your heart

This is a connecting movement that opens the chest and helps you breathe after the first movement.

 

principle
Open your chest and straighten your upper body Front shoulder tension It softens the .

 

Summary of Methods

• Place the towel on the floor in front of you Bow your head for a moment and breathe

caution

• Comfortable without recoil

 

Action ③ Lie down Lifting the shoulder blades and chest

In a prone position Scapula, back of shoulder, back of arm This action activates .

 

principle
Fix your waist with your abdomen and buttocks, and lift in the order of arm → back strength. Back support Grow it.

 

Summary of Methods

• Fold the towel thickly forehead support

• Hands next to your hips, Little finger ceiling

• Lift your arms first Rise to the chest

• Inhale and rise / Exhale and descend

caution

• If you feel back pain, reduce the range

 

Action ④ Thoracic Release & Cooldown Stretches

This is a finishing movement that gently stretches the stiff thoracic spine and armpits.

 

principle
Increase thoracic mobility Shoulder and neck strain It helps to reduce .

 

Summary of Methods

• eight Make a diamond shape with your chest facing down

• If your arm position is uncomfortable Y Transform into shape

• Stabbing under one armpit Stretching the back , left and right alternating

caution

• Stop at the pain range

Summary at a glance

• composition : Open the collarbone → Open the chest → Strengthen the back → Stretch the thoracic spine

• core : Breathe, Align, Slowly

• purpose : Relieves tension in the trapezius muscle and improves shoulder usage patterns Helping routine

reference : Feelings may vary depending on individual condition, and if discomfort persists, consider consulting a professional.