Upper Trapezius Stretch
The Upper Trapezius Stretch is a gentle neck stretching exercise that targets the upper trapezius muscle along the side of the neck and top of the shoulder. It may be used to support neck mobility, postural awareness, and comfortable movement.
This exercise may support:
This exercise may help improve:
Neck mobility
Postural awareness
Comfortable head and neck movement
Upper shoulder flexibility
Movement after prolonged sitting or screen use
Awareness of shoulder positioning
Benefits
Supports gentle neck flexibility
Encourages relaxed shoulder positioning
Supports postural awareness
Promotes controlled neck movement
May help reduce feelings of tightness in the upper shoulder region
Equipment Needed
None
Chair if you prefer to perform the stretch seated
Starting Position
Sit or stand upright with your shoulders relaxed.
Keep your head level and look straight ahead.
Let both arms rest comfortably by your sides.
Keep your jaw relaxed.
Step 1
Gently tilt your head to one side, bringing your ear toward your shoulder.
Step 2
Place your hand lightly on the side or top of your head if you want a gentle additional stretch.
Keep the opposite shoulder relaxed and down.
Step 3
Hold the stretch for 15–30 seconds, then slowly return your head to the starting position.
Repeat on the opposite side.
Recommended Repetitions
Hold for 15–30 seconds
Repeat 2–3 times on each side
Perform once daily or as recommended by your healthcare provider
Tips
Keep the stretch gentle and controlled.
Do not pull or force your head downward.
Keep the opposite shoulder relaxed.
Breathe normally throughout the stretch.
Move only within a comfortable range.
Common Mistakes
Pulling too strongly on the head
Shrugging the opposite shoulder
Rotating the head instead of tilting it
Holding your breath
Forcing the stretch into discomfort
Leaning the whole body instead of moving from the neck
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp or increasing neck pain
Dizziness
Numbness or tingling
Pain radiating into the arm
Headache that worsens during the stretch
Unusual weakness
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Forward head posture
Neck stiffness
Upper shoulder tension
Postural concerns
Reduced neck mobility
Discomfort associated with prolonged sitting or screen use
Related Services
Need More Help?
If neck stiffness, upper shoulder tension, or limited movement is affecting your daily activities, an assessment can help identify factors that may be contributing to your symptoms and determine whether Massage Therapy, Osteopathy, or another healthcare approach may be appropriate.
Pelham Massage Therapy & Osteopathy Clinic Inc.
Disclaimer
This exercise is intended for general educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Stop the exercise if you experience significant pain or worsening symptoms, and consult your healthcare provider if you are unsure whether this exercise is appropriate for you.