Neck and shoulder tension is one of the most common complaints we see in clinic. Whether it is caused by long hours at a desk, poor posture, stress, or repetitive movements, tightness in the upper trapezius muscle can contribute to persistent discomfort and reduced mobility.
This month’s Exercise of the Month is the Upper Trapezius Stretch. It is simple, quick to perform, and highly effective when done correctly and consistently.
Why this stretch matters
The upper trapezius is a large muscle that runs from the base of the skull across the shoulders. When it becomes overactive or tight, it can lead to:
• Neck pain and stiffness
• Shoulder discomfort
• Tension headaches
• Reduced range of movement
• Postural strain
• Flare ups linked to desk work or stress
Regularly stretching this muscle can help to:
• Reduce muscle tension
• Improve neck and shoulder mobility
• Ease stiffness and discomfort
• Support recovery from neck and upper back strain
• Lower the risk of recurring symptoms
It is particularly useful for office workers, drivers, students, and anyone who spends prolonged periods in static postures.
How to perform the Upper Trapezius Stretch
- Sit upright in a chair.
- Place the hand on the symptomatic side under your chair to gently anchor the shoulder down.
- Place your other hand on the top of your head.
- Gently tilt your ear towards your shoulder.
- Hold the position and breathe normally.
- You should feel a stretch down the side of your neck.
The movement should be slow and controlled. Do not force the stretch.
Recommended dosage
For most people, the following is appropriate.
• Sets: 1
• Repetitions: 1
• Hold: 10 to 20 seconds
• Frequency: 1 to 2 times per day, or as advised by your physiotherapist
The stretch should feel gentle and controlled. It should not be painful.
When not to perform this exercise
This exercise is intended as general guidance and may not be suitable for everyone.
Stop the exercise and seek professional advice if you experience
• Sharp or worsening pain
• Dizziness or light headedness
• Pins and needles or numbness
• Increased symptoms during or after the stretch
If you have a recent injury, a neurological condition, ongoing neck pain, or are unsure whether this exercise is appropriate for you, consult a qualified healthcare professional before starting.
