Procaryote
Neck · Stretching

Upper Trapezius Stretch

Upper trapezius stretch, 3 sets, hold for 30 seconds each side

Illustration of the Upper Trapezius Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds on each side

Description: Sit or stand upright. Gently tilt your head to the side, bringing the ear closer to the shoulder, then place the hand on the same side on your head to gently deepen the stretch. Maintain the position without forcing, then slowly return to the neutral position.

Tips: Keep the shoulders low and relaxed during the stretch. Breathe deeply and avoid forcing the movement to prevent pain.

Progression: Gradually increase the hold duration up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Seated or standing, back straight
Clinical goal
Improve flexibility and reduce tension in the upper trapezius at the neck level
Also known as
lateral cervical stretch, neck and trapezius stretch, upper trapezius muscle stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.