Explore our July Stretch of the Month: The Seated Upper Trap Stretch, designed to melt away tension in your neck and upper back. Perfect for students and staff alike, this stretch addresses tightness often exacerbated by desk work, computer use, and stress.

How to do it

You can easily incorporate this stretch into your daily routine, whether at home, work, or the gym. Here’s how to perform it:

1. Sit tall on the edge of a chair, bench, or couch with both feet flat on the ground.

2. Place one hand under your glute with the palm facing up.

3. Use your other hand to gently guide your head to the opposite side, aiming to bring your ear towards your shoulder.

4. Hold this position for 30 seconds to 1 minute to experience a deep stretch from your neck into your upper back. Repeat on the other side and throughout the day as needed.

For a variation, adjust your chin position by dropping it towards your shoulder to target different areas of the trapezius muscle. This adjustment can provide additional relief depending on where you feel the most tightness and discomfort.

Benefits of This Stretch

Some potential benefits of stretching the upper trapezius muscles include:

• Improved range of motion in the shoulders, neck and upper back

• Reduced pain, tension and discomfort

• Reduced risk of shoulder, neck or back injuries

• Improved posture

Try it Today!

When performing this stretch it’s important to listen to your body—stretching should feel pleasant and relieving, never painful. Embrace this stretch to enhance your well-being and enjoy the benefits of a more relaxed upper body.

SOURCES:

Upper Trap Stretches | Top 6 Ways To Loosen Tight Trapezius Muscles (releasemuscletherapy.com)

Step-by step guide to the upper trap stretch exercise (physitrack.com)

Trapezius Stretches: Loosen Tight Traps – Shoulder Pain Explained (shoulder-pain-explained.com)