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Exercises/Upper Trap Stretch
StretchingBeginner

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.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Neck Extensors
Sets
2
Duration
20–30 sec per side
Rest
15–30s

How to perform

Upper Trap Stretch movement

Main muscles working (thicker lines)

Starting position

Sitting or standing tall with shoulders relaxed; optionally hold the chair seat with one hand.

  1. 1

    Tilt your ear toward the shoulder on the opposite side of the hand holding the chair.

  2. 2

    Rest the free hand lightly on the side of your head.

  3. 3

    Let the weight of the hand add gentle pressure; hold when you feel a stretch along the side of the neck.

  4. 4

    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.

Details

Body parts
Neck · Shoulders
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Levator Scapulae StretchBeginner→

Similar Exercises

  • Chin-to-Chest StretchBeginner→
  • Lacrosse Ball Neck ReleaseBeginner→
  • Shoulder Shrug DrillBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.