The trapezius is a large, superficial muscle extending from the cervical to thoracic region on the posterior aspect of the neck and trunk. According to a study published in the Journal of Anatomy, your powerful muscle is made up of three parts: upper, middle and lower, working together to help you maintain your posture and shoulder movements.
Got tight trapezius muscles? These trapezius stretches will help relieve pain and mobility.
The trapezius muscle is for posture and shoulder mobility, it has upper, middle and lower parts that support different movements. Common causes of tight trapezius muscles are poor posture, stress and repetitive movements which can cause discomfort and mobility issues.
For this reason, I’m here to show you the best trapezius stretches exercises to relieve pain and improve mobility.
The Trapezius Muscles
The trapezius muscle is a big diamond shaped muscle that covers the upper back, neck, shoulders and upper thoracic spine. It has three parts: upper, middle trapezius and lower fibers, each with its own function.
The upper fibers of the trapezius is for neck extension and lifting the scapula, while the middle fibers retract the scapula, good for shoulder movement and stability.
This muscle is responsible for maintaining an upright posture by supporting the spinal column and is involved in many shoulder and neck movements.
Because of its many functions, the trapezius is prone to tension and tightness which can cause discomfort and mobility issues.
Common Causes of Tight Trapezius Muscles
Tight trapezius muscles are a result of our modern lifestyle. Long hours of bad posture such as slouching at a desk or hunching over a smartphone can contribute to muscle tightness. Stress is another common culprit, causing involuntary muscle tension in the upper back and neck.
- Bad posture from sitting or standing for long hours
- Repetitive movements, such as typing or texting
- Stress and anxiety, causing muscle tension
- Muscle imbalances from poor exercise technique
Why Stretch Trapezius Muscles
A study published in the Journal of Physical Therapy Science found a strong association between perceived neck or shoulder pain intensity and trapezius muscle tenderness in office workers. This suggests that office workers are at a higher risk for developing tightness in the trapezius muscle due to factors such as poor posture and prolonged sitting.
Stretching the trapezius muscles has many benefits. It increases flexibility, eases daily movements and reduces injury risk. Regular stretching also helps in better spinal alignment and improved posture which can relieve chronic pain .
Benefits of trapezius stretching:
- Release muscle tightness and tension
- Improve neck and shoulder mobility
- Increase blood circulation in the upper back
- Prevent tension headaches and stress induced muscle pain
Trapezius Stretches
Trapezius stretches release tension and improve neck and shoulder mobility. Here are 5 stretches for different parts of the trapezius muscle.
Remember if you feel pain while doing these stretches consult a healthcare professional.
1. Upper Trapezius Stretch
For the upper trapezius stretch sit or stand straight. Place one hand on the other side of your head and gently pull your head towards that shoulder. Hold for 15-30 seconds then switch sides.
This stretch targets the upper trapezius muscle, releases tightness and increases flexibility through an upper trap stretch. Do the upper trapezius stretch as instructed above.
2. Shoulder Shrug
Shoulder shrugs activates the trapezius muscles and relaxes the muscle. Stand or sit with straight posture, lift your shoulders to your ears, hold then relax.
Do 10-15 times to increase mobility and release tightness.
3. Across Body Stretch
The across body stretch releases tension in the trapezius muscles. Stand or sit with straight posture, extend one arm across your body at shoulder height and use the other arm to pull it closer to your chest. Hold for 15-30 seconds then switch sides.
This stretch improves shoulder and neck mobility and releases muscle tightness.
4. Neck Stretch
A neck stretch can release tension in the trapezius muscles. Sit or stand with straight posture, tilt your head to one side, bring your ear to your shoulder. Hold for 15-30 seconds then switch sides.
5. Cross-Body Shoulder Stretch
The cross-body shoulder stretch releases tension in the back of the shoulder and increases mobility.
Bring one arm across your body at shoulder height, use the other hand to gently pull it closer to your chest and hold for 15-30 seconds then switch sides.
This stretch targets trapezius and rhomboids and reduces injury risk.
6. Chin Tucks
Chin tucks aligns the head over the spine and corrects poor posture. Sit or stand with good posture, tuck your chin towards your chest, create a double chin. Hold for 5 seconds and do 10 times.
This exercise strengthens neck muscles and releases tension in the neck, head and shoulders.
7. Seated Forward Bend
The seated forward bend is a great stretch to release tension and increase flexibility. Sit on the floor with your legs extended in front of you, reach forward towards your toes, keep your back straight.
Hold for 15-30 seconds.
8. Cat-Cow Stretch
The cat-cow stretch is a dynamic movement that releases tension in the trapezius muscles. Start on your hands and knees, inhale as you arch your back into the cow position and exhale as you round your back into the cat position.
Do 5-10 times for neck and back relief.
9. Wall Angels
Wall angels increases shoulder mobility and releases trapezius tension. Stand with your back against the wall and arms at 90 degrees.
Slowly move your arms up and down while keeping your back and arms in contact with the wall.
This stretch releases tension.
10. Child’s Pose
Child’s pose is a restorative stretch for the trapezius muscles and relaxes. Kneel on the floor, sit back on your heels and reach your arms forward.
Hold for 15-30 seconds to stretch the upper back and trapezius, releases stiffness and increases mobility.
11. Pectoral Stretch
The pectoral stretch releases tension in the trapezius muscles by stretching the chest and shoulders. Stand in a doorway with your arms at 90 degrees, place your forearms on the door frame and lean forward to feel the stretch.
This stretch targets the pectoral muscles overall upper body flexibility.
Yoga Poses for Trapezius Relief
Yoga can give you great relief from trapezius pain. Yoga poses increases flexibility, releases muscle tension and relaxes.
Research published in the International Journal of Yoga Therapy examined the efficacy of Ruesi Dadton (a traditional Thai exercise) and yoga in reducing neck and shoulder pain among office workers. The study found that both exercises were effective in increasing muscle flexibility and promoting quality of life.
Three yoga poses that’s good for trapezius relief:
1. Thread the Needle Pose
For the thread the needle pose start on all fours, slide one arm under the other arm while rotating your torso towards the ground and rest your shoulder and head on the floor.
This allows the shoulder to release to the ground, deep stretch for the trapezius and releases tension.
2. Child’s Pose
Child’s pose relaxes and stretches the trapezius muscles. Start on your knees, sit back on your heels and reach your arms forward on the ground.
Hold for 20-30 seconds to get the most benefits and trapezius relief.
3. Eagle Pose
Eagle pose targets the shoulders and upper back, releases tension in the trapezius muscles. Stand with your feet together, cross one arm under the other and wrap your forearms around each other.
Hold to release flexibility and trapezius tension.
Upper Trap Stretches
The upper trapezius muscle, often referred to as the upper trap, plays a vital role in shoulder movement and supporting the head and neck. However, due to poor posture, stress, or overuse, it can become tight and sore, leading to pain and even headaches.
Stretching the upper trap regularly can help release tension, improve flexibility, and reduce pain.
Here are the most effective stretches to relieve tension in your upper trapezius. Do each stretch gently and hold for at least 20-30 seconds. Repeat on both sides for balance.
1. Neck Tilt Stretch
This stretch targets the upper traps by stretching the muscles along the side of your neck.
How to do it:
- Sit or stand up straight with your shoulders relaxed.
- Tilt your head to one side, bringing your ear towards your shoulder.
- Use your hand on the same side to deepen the stretch but don’t pull or jerk your neck.
- You should feel a gentle stretch along the side of your neck and into the upper trap.
- Hold for 20-30 seconds and then switch sides.
Tip: Keep your shoulders relaxed and don’t lift the shoulder on the side of the tilt.
2. Upper Trap Stretch with Cross-Body Arm Reach
This stretch works on the upper traps and also includes the shoulders.
How to do it:
- Sit or stand up straight.
- Extend one arm straight out in front of you and then bring it across your body, towards the other side.
- With your other hand, gently pull your arm towards your body, deepening the stretch.
- As you pull, tilt your head towards the other side to stretch your upper trapezius.
- Hold for 20-30 seconds and then switch sides.
Tip: Keep your back straight and don’t hunch your shoulders as you stretch.
3. Neck Rotation Stretch
This stretch works on both the upper trapezius and the neck muscles.
How to do it:
- Sit or stand with a neutral spine.
- Slowly turn your head to one side, bringing your chin towards your shoulder.
- Hold and use your hand to gently press your chin towards your shoulder to deepen the stretch.
- Hold for 20-30 seconds, feeling the stretch across your neck and upper traps.
- Repeat on the other side.
Tip: Move slowly and controlled and don’t over-rotate your neck.
4. Shoulder Shrugs
Shoulder shrugs are a simple exercise that releases tension from the upper traps by mobilizing the shoulders.
How to do it:
- Stand or sit with your back straight and arms at your sides.
- Inhale as you lift both shoulders up towards your ears in a shrugging motion.
- Hold for a second at the top, then exhale as you lower your shoulders back down.
- Repeat for 10-15 reps.
Tip: Use your upper traps to lift the shoulders then relax fully when lowering.
5. Doorway Stretch
The doorway stretch opens up the chest while stretching the upper traps.
How to do it:
- Stand in a doorway with your arms bent at 90 degrees, resting on the door frame.
- Step forward with one foot and gently press your chest forward.
- Hold for 20-30 seconds, feeling the stretch across the chest and upper traps.
- Repeat if necessary.
Tip: Make sure your elbows are at shoulder height for the optimal stretch.
Tips for Stretching Safely
To avoid injury while stretching remember:
- Warm up: Before stretching take a few minutes to warm up your muscles with some light movement or a short walk.
- Gentle movements: Don’t jerk or bounce while stretching. Stretch slowly and gently to avoid muscle strain.
- Breathe: Breathe deeply and steadily while stretching. Don’t hold your breath.
- Listen to your body: If you feel pain (not a gentle stretch) stop immediately. Stretching should feel comfortable not painful.
How to Put Trapezius Stretches into Your Daily Routine
Although particular studies showing a 40% decrease in muscle tension following ten minutes of daily stretching over two weeks are not easily available, studies show that consistent stretching can cause notable decreases in muscular tension.
For example, studies written up in the Journal of Clinical Exercise Physiology showed that regular stretching regimens consistently reduced discomfort from different muscles and joints.
Stretching breaks are especially important if you’re sitting for extended periods. Phone reminders can help you remember to stretch throughout the day.
Tips to add stretches to your routine:
- Do trapezius stretches during your workday breaks.
- Stretch while watching TV or during meetings.
- Add a few minutes of stretching to your warm-up.
- Practice good posture during daily activities to not aggravate trapezius pain.
- Use extended child’s pose to stretch the trapezius by relaxing the shoulder.
More Tips for Trapezius Pain
Self-massage on the trapezius can releases tension and discomfort. Regular stretching also reduces stiffness and discomfort after sitting for long periods.
Other tips for trapezius pain:
- Stress can cause involuntary muscle tension in the upper back and neck.
- Stretches can prevent tension headaches.
- Good posture and regular breaks can prevent trapezius muscles to get tight.
Wrap Up
Generally speaking, understanding your trap muscles and what makes them tight gives you the perfect starting point for relief. Moreover, these amazing trapezius stretches and yoga poses will convert your flexibility.
