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Upper Trapezius Stretch

Draftstretch85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
seated or standing with a long, tall neutral spine, target-side shoulder gently depressed, same-side fingertips reaching toward the floor
End
cervical spine laterally flexed away from the target side, opposite ear drawn toward the opposite shoulder while the ipsilateral shoulder stays depressed, held at a comfortable stretch
Range of Motion
cervical lateral flexion to comfortable end range with scapular depression; sustained static hold

How to Perform

Seated or standing, laterally flex the cervical spine away from the target side while gently depressing the ipsilateral shoulder. Stretching 2x daily, 5 days/week for 4 weeks significantly reduces pain (VAS -1.4) and improves function in office workers.

Watch on YouTube↗

Opens a YouTube search for “Upper Trapezius Stretch”

Starting position: seated

Coaching Cues

  1. 1

    Long, tall spine before the head tilts

    (verbal)
  2. 2

    Reach the opposite ear toward the opposite shoulder

    (verbal)
  3. 3

    Pull the same-side fingertips toward the floor

    (verbal)
  4. 4

    A long line from earlobe to shoulder blade

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

30-60 seconds per side, 2x daily, 5 days/week for 4+ weeks [Tunwattanapong 2016]

Muscles Involved (2)

Primary Movers

Upper Trapezius— Target muscle being stretched

Secondary Movers

Levator Scapulae— Partially stretched in this position

Easier Variations ↓

1

Gentle Active Side Bend

Perform the lateral flexion without hand assistance. Focus on range first.

Harder Variations ↑

1

PNF Contract-Relax

Gently push head into hand for 5 seconds, then relax deeper into the stretch.

Target Movements (1)

Cervical Lateral FlexionCervical Intervertebral Joints (C2-C7)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture Maintenance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Neck PainrehabImprove Neck Mobilitymobility

Research Notes

AUDIT[medium]: A specific outcome claim ('significantly reduces pain, VAS -1.4') and the dosing are attributed to Tunwattanapong 2016, which is not in the linked sources (only Kisner, ACSM). → Add Tunwattanapong 2016 (Clin Rehabil) to linked sources for the VAS/dosing claim.

Evidence Sources (2)