Upper Trap Stretch
A seated or standing neck side-bend, gently guided by the hand, to stretch the upper trapezius along the side of the neck.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Neck Extensors
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting or standing tall with shoulders relaxed; optionally hold the chair seat with one hand.
Tilt your ear toward the shoulder on the opposite side of the hand holding the chair.
Rest the free hand lightly on the side of your head.
Let the weight of the hand add gentle pressure; hold when you feel a stretch along the side of the neck.
Slowly bring the head back to centre and switch sides.
Breathing: Breathe slowly and let the shoulder drop a little further on each exhale.
Coaching tips
Ear to shoulder, not chin to chest
Anchor the opposite shoulder down
Hand rests, doesn't pull
Common mistakes
Pulling hard on the head
Lifting the shoulder toward the ear
Rotating the head
Safety notes
Use only light pressure and stop if you feel dizziness, tingling or pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.