PIR for the Upper Trapezius
stretchneckeasy
4 × 25s
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
An illustration is coming soon. Follow the step-by-step instructions below.
How to do it
- Position the upper trapezius at its barrier (gentle lateral neck flexion away with slight rotation, shoulder depressed).
- Barely contract the muscle (or just imagine the contraction) against a light resistance and hold 20 to 30 s.
- Relax completely; as you relax, let the segment ease into the new range gained through relaxation.
- Repeat 3 to 4 times, taking up the new slack each cycle.
- 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.
Muscles worked
Stretches: upper trapezius