If your neck and shoulders feel tight, or you’re finding yourself constantly rubbing your shoulders, this is usually one of the first places to start.

Upper Trapezius Stretch — Quick Guide

• Best for: Neck tension, desk-related pain, shoulder tightness

• Reps: 10–20 second holds, 2–4 reps each side

• Frequency: 1–2x daily

• Difficulty: Easy

• Time: 2–3 minutes

If you often feel tension building into your neck and the top of your shoulders, this stretch is one of the quickest ways to ease it.

LINK EXERCISE VIDEO

WHEN TO BE CAUTIOUS

You may want to modify or avoid this exercise if:

• The stretch causes sharp or worsening neck pain

• You feel pain travelling into the arm

• You experience dizziness or unusual symptoms

If unsure, seek professional advice.

WHAT THIS STRETCH IS ACTUALLY DOING

The upper trapezius runs from your neck to the top of your shoulder. Its job is to help move and support your neck and shoulder.

In many people, it becomes overactive — working more than it needs to and not fully switching off.

This stretch does two things:

• Reduces tension in the muscle

• Gives it a chance to properly relax

Think of it like this:

If a muscle is constantly switched on, it never gets a break.

This stretch is your way of telling it:

“You can ease off now.”

WHY THIS HELPS IN REAL LIFE

When this muscle is tight or overactive, you might notice:

• A constant ache at the top of your shoulder

• Tightness when turning your head

• Discomfort building through the day

By stretching it regularly, you:

• Reduce that background tension

• Improve neck movement

• Take pressure off the surrounding structures

HOW TO DO THE STRETCH

Follow these steps:

1. Sit or stand upright
2. Gently tilt your head to one side, chin tucked in (ear towards shoulder)
3. Use the hand on the side you are tilting towards to gently pull your head slightly further
4. Keep your opposite shoulder relaxed and down
5. Move slowly into the stretch and hold 
6. Return to the start position and repeat on the other side

3 images demonstrating the exercise

The stretch should feel gentle—not forced.

HOW FAR SHOULD YOU GO?

Only go to the point where you feel a stretch.

Not pain.

If you have to pull hard to feel it:

You’re doing too much.

WHAT YOU SHOULD FEEL

• A stretch along the side of your neck

• Mild pulling into the top of the shoulder

• A gradual easing as you hold the position

WHAT TO AVOID

• Sharp or pinching pain

• Pulling your head backwards

• Letting your shoulder lift during the stretch

If your shoulder creeps up, the stretch becomes less effective.

CLINIC TIP

Patients don’t always feel the stretch initially. In these cases, a bit of fine tuning is required. 

If this is you, try:

•  Adding a slight rotation (nose towards midline)
• Adding a bit more flexion (nose towards the floor)

You’ll feel when you’ve found the point of tension — That’s where the stretch becomes effective.

WHEN TO USE THIS

This works particularly well:

• During and after long periods of sitting

• When tension builds through the day

• As part of a neck or shoulder rehab routine

If your neck feels looser afterwards, that’s a good sign it’s helping.

WHERE THIS FITS IN

This is a relief-based exercise.

It helps:

• Reduce muscle tension

• Improve comfort

• Restore normal movement

For best results, combine with:

• Brügger’s relief exercise LINK

• Chin tuck exercise LINK

• Thoracic mobility work LINK