Stretching your trapezius muscle, or traps regularly can help reduce neck pain and neck strain, especially if you work at a desk all day. The trapezius extends from the base of your head to the middle portion of your back. It attaches along your spinal bones and the inner edges of your shoulder blades. The primary actions of your traps include holding your head up, pulling your neck back, shrugging your shoulders and drawing your shoulder blades together. Stretches performed in the opposite direction will stretch your trapezius.
Neck Flexion
Step 1
Sit or stand up, tucking your chin toward your chest. Hold this passive stretch for five seconds, then lift your head back up.
Step 2
Tuck your chin toward your chest again, but interlace your fingers behind your head and gently push down on your head for five seconds, actively stretching the upper fibers of your traps. Lift your head back up.
Step 3
Bend your left ear toward your left shoulder gently, laterally flexing your neck to stretch the right side of your upper trapezius. Hold the stretch for five seconds, then lift your head back up.
Step 4
Bend your right ear toward your right shoulder gently, laterally flexing your neck to stretch the left side of your upper trapezius. Hold the stretch for five seconds, then lift your head back up.
Step 5
Repeat each neck flexion exercise for three more repetitions per exercise and per side.
Thigh Hugs
Step 1
Sit at the edge of a chair or an exercise bench; your feet should be flat on the floor.
Step 2
Lean forward to rest your chest against your thighs, permitting your head to passively hang toward the floor.
Step 3
Wrap both arms around your thighs, grasping one forearm securely with the opposite hand.
Step 4
Stretch your traps by attempting to raise your trunk against the pull of your arms as you continue to hug your thighs; you should feel the stretch along your upper back and neck, stretching your trapezius muscle. Hold the stretch for five seconds.
Step 5
Sit up straight for 10 seconds then repeat the stretch three more times.
Tips and Warnings
- Apply a hot pack over the tight areas of your traps prior to stretching, increasing the flexibility of the muscle.
Things You'll Need
- Chair or exercise bench
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
