1. Beginning With Balance
You can do upper trapezius stretches while working your core muscles if you happen to have an exercise ball. Simply sit on top of your exercise ball with your feet flat on the floor, engaging your abs to keep your balance. If you do not have an exercise ball, sit on the edge of a chair with your feet flat and spine tall and straight. Allow your right arm to hand gently at your side as you press down with the base of your left hand, bending the wrist and pulling the top of the hand up. Gently lower your head to the right side until you begin stretching the upper trap and sides of the neck. Hold the stretch for 3 to 5 deep breaths, keeping your spine tall and straight and then gently relax. Repeat on the opposite side and complete 2 to 3 stretches for the upper trapezius on each side.
2. Pulling With Power
Stand with your feet about hip width apart and tuck your tailbone under as you lengthen through the spine. Place your right hand behind your back and grip your wrist with your left hand. Lower your head gently to the left as you pull your right arm carefully with your left hand. Breathe deeply into the stretch, trying to drop your head a bit further and pull your arm a bit more with each exhale. Hold for 3 to 5 deep breaths and then repeat on the opposite side. Do 2 to 3 stretches for the upper trap on each side. While this upper trap stretch is best performed standing, you can get the same result while sitting on the edge of your chair with your spine tall and straight.
3. Isolation With Isometrics
By performing isometric contractions, you can greatly increase the depth of your stretches gently and easily. Lie on your back with your legs relaxed in front of you and your neck long. Turn your head as far to the right as you can, tucking your chin down. Push the base of your left hand towards your feet until you feel a stretch and then slip your arm under your body. Lift your right hand, placing it at the base of your neck on the left side, applying light pressure. Inhale deeply as you try to draw your left shoulder up towards your head while keeping the arm firmly anchored under your body. As you exhale, release your left arm and allow your head to turn a bit further to the right. Perform 3 to 5 isometric stretches with your head turned to the right and then repeat on the opposite side.
