neck focus
Upper Trap Stretch
Lengthens chronically tight upper traps.
Key cue: Tip your head away and let the opposite shoulder melt down.
Area
neck
Level
beginner
Volume
30s/side
Goal
pain relief
How to do it
- 1Sit tall and tuck the hand on the side you are stretching under your thigh, or hold the seat, to keep that shoulder down.
- 2Tilt your head away from that side, bringing your other ear towards its shoulder.
- 3For a little more stretch, rest your other hand lightly on your head. Its weight is enough: don't pull.
- 4Hold for 30 seconds, breathing slowly, then come up slowly and swap sides.
Easier and harder versions
- Easier
- Skip the hand on your head, tilt only, and hold for 10 to 15 seconds.
- Harder
- Hold for 45 seconds, with your hand resting on your head (its weight only, no pulling).
Helps with
Commonly used for:
Tension headachesNeck and shoulder tightnessStress-related shoulder elevation
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Eases chronic neck/shoulder tension
- Reduces tension headaches
- Loosens stress holding patterns
Muscles worked
Stretch. Stretches your upper trapezius and levator scapulae.
Upper trapeziusLevator scapulae
Form tips
- Lengthen the crown of your head upwards before you tilt.
- Breathe out as you tilt, and let the shoulder sink.
Common mistakes
- Yanking on your head with your hand.
- Letting the shoulder you are stretching rise up.
When to avoid or modify
- Dizziness, vertigo or blurred vision: stop. If it comes with double vision, slurred speech, facial numbness or a sudden severe headache, get urgent medical help
- Pins and needles, numbness or weakness in an arm or hand: stop and speak to your GP or physiotherapist
- A recent neck injury or neck surgery, unless cleared
- A headache that starts as you hold the stretch: come out of it
If in doubt, check with a qualified physiotherapist before continuing.