Upper trap stretch for neck and shoulder tension: how to do it

The upper trapezius is the muscle that runs from the base of your skull down to your shoulder. Many people feel it tighten after hours at a screen, with shoulders creeping toward the ears. The upper trap stretch is a gentle side stretch for that area. It takes about 40 seconds and needs only a chair.

It will not fix neck pain on its own. Guidance on neck pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Sit tall and hold the edge of your seat with your right hand.
Tilt your left ear toward your left shoulder, then turn your nose slightly down.
Breathe slowly for about 20 seconds, then switch sides.

Dose: 20 seconds per side.

Tip: A mild stretch is enough. Stop if you feel pinching or pain.

Common mistakes

Pulling on your head with your hand. Let the weight of your head do the work, or use no hand at all.
Lifting the shoulder you are stretching toward your ear. Keep it down.
Holding your breath. Breathe slowly and evenly.
Pushing into pain. A mild stretch is enough.

Easier options

Tilt only part of the way.
Hold for 10 seconds instead of 20.
Skip turning your nose down and just tilt your ear to your shoulder.

This matches the Upper Trap Stretch exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in an arm or hand
pain that spreads down an arm
pain that started after an accident, fall or other injury
chest pain or shortness of breath (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the stretch causes sharp or pinching pain, stop and try the neck side stretch or chin tucks guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

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