PIR for the Upper Trapezius

How to do it

1. Position the upper trapezius at its barrier (gentle lateral neck flexion away with slight rotation, shoulder depressed).
2. Barely contract the muscle (or just imagine the contraction) against a light resistance and hold 20 to 30 s.
3. Relax completely; as you relax, let the segment ease into the new range gained through relaxation.
4. Repeat 3 to 4 times, taking up the new slack each cycle.
5. Enhance with respiratory/ocular synkinesis (inhale + look up during the hold, exhale + look down during relaxation).

Form cues

• PIR gains range through neural relaxation, not by forcing a stretch.
• Use only a barely-there contraction; no hard effort.
• Let the limb drift into the new range on the exhale/relax.

Dosage

20-30 s contraction then relax; 3-4 repetitions.

Muscles worked

Stretches: upper trapezius

Target muscles

Helps with

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