How to do Scapula Stretch
SeatedHoldBoth sidesBeginner
Scapula Stretch is a seated stretch for your spine, neck and upper back. Do it on one side, then switch.
Step by step
- 1Stand or sit with a straight back and arms at your sides.
- 2Turn your head to one side and tilt it down to look at your armpit.
- 3Place your hand on top of your head and gently pull down.
What you should feel
Let your right shoulder melt down.
Form tips
- Maintain a straight back and relaxed shoulders.
- No pulling… just resting.
- Feel the back of your neck slowly lengthen.
Make it easier
If it feels like too much, lower your hand and let your head hang on its own.
Coming out of it
Lower your hand… gently lift your head… and come back to center.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Scapula Stretch with a coach
In BendEase, a voice coach talks you into Scapula Stretch, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your spine and neck.
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