Upper Trapezius Stretch

How to do it

1. Sit upright near the front of a stable chair with both feet flat on the floor.
2. To stretch the right side, hold the right side of the chair seat with your right hand or reach the right hand downward beside the chair.
3. Allow the right shoulder to remain relaxed and lowered.
4. Place your left hand lightly over the right side of your head.
5. Keep your nose pointing forward and your chin level.
6. Slowly bring your left ear toward your left shoulder.
7. Stop when you feel a mild stretch across the top of the right shoulder and side of the neck.
8. Hold while breathing normally, then release your hand and return your head slowly to the centre.
9. Repeat on the opposite side.

Form cues

• Keep the face forward. Turning the face downward changes the emphasis toward the levator scapulae.
• Keep the stretching-side shoulder down rather than pulling the head harder.
• Sit tall and avoid leaning the torso sideways.
• Use only gentle hand pressure; the hand may simply rest on the head.
• Do not bounce or repeatedly pull farther into the stretch.
• Stop for dizziness, headache, sharp neck pain, shoulder pain, numbness, tingling or arm symptoms.

Dosage

2 × 20s per side

Muscles worked

Stretches: upper trapezius

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