Upper Trap Stretch

Difficulty

Beginner

Position

Seated, Standing

Type

Static stretching

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Upper Trap Stretch

1. Sit or stand tall with arms relaxed.
2. Tilt your head toward one shoulder, reaching that ear closer without lifting the shoulder.
3. Place the opposite hand behind your back and rest the other hand lightly on top of your head for a subtle assist.
4. Hold for a few breaths, then switch sides.

Tips

• Keep the chin neutral instead of tipping up or down.
• Let both shoulders stay soft and heavy.

Adjustments

• Skip the hand assist if the stretch feels intense enough with gravity alone.

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