Upper Trapezius Stretch

The upper trapezius runs from the back of the head to the top of the shoulder. It tightens with long hours at a laptop, looking down at a phone, carrying a heavy bag on one shoulder, and stress, and it is a common place to feel neck and shoulder tension. This side bend stretch eases it while you sit in an ordinary chair.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Sit tall and hold the side of the seat with one hand
2. Tip your ear towards the other shoulder and rest that hand on your head

How to do it

  1. 1

    Sit tall in a chair with your shoulders relaxed. Hold the side of the seat with one hand, which keeps that shoulder down.

  2. 2

    Slowly tip your head away from that hand, bringing your ear towards the other shoulder. Keep looking straight ahead.

  3. 3

    Rest your free hand lightly on top of your head. Let its weight add a little to the stretch, without pulling.

  4. 4

    Hold for 20 to 30 seconds. You should feel the stretch along the side of the neck and top of the shoulder on the side holding the seat.

  5. 5

    Bring your head back to the middle slowly, then repeat on the other side.

How many

3 holds of 20 to 30 seconds on each side, 2 to 3 times a day. A good habit at the end of a long stretch of desk work.

Common mistakes

Pulling the head with the hand. The hand only rests there.

Lifting the shoulder towards the ear. Holding the seat keeps it down.

Turning or tipping the chin forward. Look straight ahead.

Bouncing. Hold the stretch steadily.

Make it easier

Leave the hand off your head and simply tip the head, or tip it only part of the way.

Make it harder

Gently turn your nose a little down towards the armpit on the side you are tipping towards. This stretches a deeper neck muscle as well.

Who it helps

Neck stiffness and tension
Tight shoulders from desk and phone use
Neck pain
Headaches that start in the neck
Cervical spondylosis (gently)

When to stop and check

Stop if the stretch causes pain, pins and needles or numbness down the arm, dizziness or headache. Severe neck pain after a fall or accident, or neck pain with dizziness, trouble speaking or swallowing, or weakness in the arms, needs a doctor first.

Not sure these are the right exercises for you? A physiotherapist can assess you on a video call and build a programme around your problem, guiding each exercise and correcting your form in live sessions.

Get a personal programme

Frequently asked questions

How long should I hold an upper trapezius stretch?
About 20 to 30 seconds, repeated 3 times on each side, is a common approach. Several short sessions through the day suit desk workers best.
Is it normal for one side to feel tighter?
Yes. Many people have one tighter side, often from how they sit, which hand they use for the mouse, or carrying a bag on one shoulder. If one side stays very tight and painful, a physiotherapist can look at why.

Related

Online physiotherapy: Neck Pain and Cervical SpondylosisOnline physiotherapy: Shoulder Pain and Rotator CuffNeck Pain and Cervical Spondylosis ExercisesNeck and Back Pain for IT Professionals: A Physiotherapist's GuideNeck pain self-check

More neck and shoulder exercises

Chin TuckShoulder Blade SqueezePendulum ExerciseWall Finger WalkWall SlideTowel Shoulder StretchAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra