Upper Trapezius
Exercises that target the upper trapezius, grouped by whether they stretch or strengthen it.
The upper trapezius runs from the base of the skull and neck to the outer collarbone and shoulder blade. It elevates the shoulder blade (the shrug), helps rotate it upward when you raise your arm, and assists neck extension. It is one of the most postural muscles in the body — quietly active whenever you hold your head up or carry a bag.
It is the classic over-worker in the upper-crossed pattern that comes with forward head posture and desk work: as the deep neck stabilizers and lower trapezius fade, the upper trapezius takes over, becoming short, tense, and tender — the knot people feel between neck and shoulder.
The goal is balance rather than just stretching: gently lengthen and release the upper trapezius while strengthening the middle and lower trapezius beneath it, so the shoulder blade is controlled from below instead of hiked from above. See the neck and shoulder exercises for both sides of that pairing.
