Upper Trapezius Stretch
Contraindications
- Avoid if you have acute neck injury or whiplash (first 48 hours)
- Stop if you feel sharp or shooting neck pain
- Do not pull on the head with force — the neck is fragile
- Stop if you feel dizziness or lightheadedness
- Avoid if you have cervical spine instability without clearance
Benefits
- Relieves upper trapezius muscle tension and tightness
- Reduces neck pain and stiffness
- Helps relieve tension headaches
- Improves neck range of motion
- Reduces shoulder elevation and stress posture
How to Perform the Upper Trapezius Stretch
Sit or stand with your spine tall and shoulders relaxed. Keep your chin slightly tucked to maintain good neck alignment.
Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Do not rotate your head — keep your nose pointing forward.
For a deeper stretch, gently place your right hand on the top of your head and apply very light pressure. Never pull forcefully — the weight of your arm provides sufficient stretch.
To target different fibres, try: (1) Tilt head forward slightly to stretch the upper fibres, (2) Tilt head backward slightly to stretch the middle fibres.
Hold for 30–60 seconds. Switch sides and repeat.
Practical Tip
For an even deeper stretch, reach your right arm down toward the floor or hold onto the chair seat to create a gentle traction effect.
Frequently Asked Questions
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