Mobility
Upper Trapezius Stretch
The Upper Trapezius Stretch uses a gentle sideways head tilt to stretch the side of your neck and upper shoulder. You can do it seated without pulling on your head.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit upright on a stable chair with your feet flat on the floor.
- Hold the seat edge with your right hand to keep your right shoulder from rising.
- Tilt your left ear toward your left shoulder until you feel mild tension along the right side of your neck.
- Hold this position at a comfortable stretch.
- Slowly return your head to the center.
- Repeat on the opposite side.
Form cues
- Keep your gaze straight ahead.
- Leave your jaw relaxed.
- Breathe slowly throughout the hold.
Common mistakes
- Leaning your whole bodyKeep your torso upright so the movement comes from your neck.
- Forcing a bigger stretchUse only the weight of your head rather than pulling it down with your hand.
- Bouncing at the end positionStay still in the hold instead of repeatedly dipping your head farther.
Safety
Forcing the tilt or stretching through pain can irritate your neck, especially if it is already sensitive.
- Use a smaller tilt if you feel pinching or pressure rather than a gentle stretch.
- Stop if you develop sharp pain, tingling, numbness, or dizziness.
If you have a recent neck injury or persistent neck pain, ask a physiotherapist or doctor whether this stretch is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Complete each hold on both sides.