Your trapezius muscle consists of three portions, all combining to make it possible to move your neck, shoulder blade and back. Remember to use proper form plus gentle and slow movements to prevent injury. Consult with your doctor first because not all stretches may be appropriate for your individual condition.
Shoulder Blade Retractions
Also known as the middle back area or traps, your lower right trapezius muscle connects your scapula to the thoracic area of your spine and plays a role in moving your scapula backward through adduction, according to ExRx.net. Sit upright to begin some scapula adduction stretches for the right trapezius. Move your right shoulder blade toward the back and hold this position for 15 seconds. Slowly return to the original position and relax for 10 seconds. Repeat this exercise 10 times.
Shoulder Shrugs
The middle portion of your right trapezius connects to the seventh cervical vertebrae and first vertebrae of the thoracic portion of your spine. Also known as the upper back or traps, this portion of the muscle makes elevating your shoulder blades possible. Stretches for the right trapezius can include some shoulder shrugs to elevate your shoulder blades. Sit upright in a firm chair. Lift your right shoulder toward your ear. Hold this position for five seconds. Slowly return to the original position and relax for 10 seconds. Repeat this exercise 10 times. Do an alternative version, using a weight machine.
Neck Turns
Your right trapezius muscle contains an upper fiber portion, also known as the upper shoulder and/or traps, according to ExRx.net. This portion of the muscle attaches to your clavicle and connects to your lower neck ligaments and skull. Work this area by including some neck rotations as part of your stretches for the right trapezius. Sit upright in a firm chair. Slowly turn to your head to the left as far as possible. Hold this stretch for 10 seconds. Slowly return to the original position and relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again by turning your head to the right.
Upper Body Flexes
Stretches for the right trapezius can reduce muscle stiffness and pain caused by using the same muscles throughout your daily work routine, according to MayoClinic.com. Gently stretch out your shoulder, arm and scapula muscles while either standing or sitting upright. Lift your right arm over your chest. Place your left hand onto your right elbow and gently pull to stretch the muscles. Hold this stretch for 15 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise throughout the day.
