The trapezius has three primary functions. When the upper fibers contract, they pull up your shoulders. The middle fibers retract your shoulder blades, and the lower fibers pull your shoulder blades down. Chronic tightness, especially in the upper fibers, can lead to headaches, neck pain and neck stiffness. To stretch the trapezius properly, you must stretch the upper, middle and lower fibers.
Upper Trapezius Stretch — Light Stretch
Step 1
Sit upright in a chair and turn your chin to the right.
Step 2
Reach over your head with your right hand and apply gently pressure on top of your head, allowing your chin to drop toward your right shoulder.
Step 3
Hold the stretch for 30 seconds, breathing normally. Then repeat to the left.
Upper Trapezius Stretch — Deeper Stretch
Step 1
Stand up straight with your eyes focused in front of you.
Step 2
Place your right arm behind your back, with the back of your hand resting on your buttocks.
Step 3
Grab your right wrist with your left hand and gently pull your right arm down.
Step 4
Incline your head to the right. Hold the stretch for 30 seconds before repeating to the other side.
Middle Trapezius Stretch
Step 1
Sit in a chair. Raise your right arm until it's level with your shoulder and bend your elbow so that your fingers point toward the ceiling.
Step 2
Pull your right arm across your body with your left hand. Do not allow your right shoulder to lift.
Step 3
Contract the muscles on the right side of your midback. You should feel your right shoulder blade moving closer to your spine. Hold this contraction for six seconds.
Step 4
Release the contracted muscles and pull your right arm farther across your body. Repeat on the other side.
Lower Trapezius Stretch
Step 1
Stand facing a wall with your feet shoulder-width apart. Your toes should be approximately 3 feet from the wall.
Step 2
Lean forward slightly and place your hands on the wall so they are on the same level as your shoulders.
Step 3
Bend at the hip joint to allow your torso to move toward the floor. You should feel a stretch in between and just below your shoulder blades. Hold the stretch for 30 seconds before relaxing.
References
- “Facilitated Stretching”; Robert E. McAtee, et al.; 2007
- “Fitness After 40: How to Stay Strong at Any Age”; Vonda Wright, et al.; 2009
- “Netball: Steps to Success”; Wilma Shakespear, et al.; 2009
- “The Concise Book of Muscles”; Chris Jarmey; 2003
