10 Trapezius Stretches To Relieve Muscle Stiffness

This is one of the best trap stretches for effectively engaging the trapezius muscles, as well as stretching the neck and upper shoulder muscles. Performing it regularly could help reduce tightness and enhance neck and shoulder flexibility.

This simple stretching exercise may also promote better posture - making it especially useful for people dealing with hunched shoulders.

Steps To Do It:

• Get seated on a mat on the floor with a cross-legged pose. Keep the back straight throughout the exercise.
• Slowly move your left ear towards the left shoulder. During this move, the right shoulder can move up. However, don’t let it get lifted too high.
• Raise your left hand and bring it over the head. Rest the hand on your right cheekbone.
• Remain in this pose for 30 seconds - this will put a small pressure. There is no need to push the head further down.
• Bring the head back to the original position and switch to the other side.
• Continue this stretching exercise for 10 to 12 reps.

The Cobra Pose is a fantastic yoga stretch to release muscle tension in the traps and neck. By adopting the cobra-like stance, our back muscles elongate, relieving pain or discomfort in the area.

We must be careful not to overstretch while lifting our upper body, as it could strain our lower back. Also, do not forget to take deep breaths at the top of the movement to really feel the stretch.

Steps To Do It:

• Start by lying face down on the ground. Place the feet hip width apart.
• The hands should be by your sides, near the shoulders.
• Engage the core and press the palms to lift yourself off the floor.
• Raise both the chest and head slowly and steadily, keeping your legs straight the whole time.
• Remember that your shoulder blades stay squeezed together, and don’t let the chin stick out.
• Once you reach the top, hold here for a few seconds.
• Slowly release the pose and return to the floor.
• Repeat the cobra pose for desired number of reps.

This is one of the easiest stretches for traps on this list. Doing the shoulder shrug can provide quick relief against tight trap muscles and neck pain.

What makes them special is that they can be done anywhere - home, office, or gym. Perform them as part of the morning stretches after waking up from bed, or do them in the evening to release any pent-up muscle tension accumulated after a busy day.

Steps To Do It:

• Stand in an upright posture, with the back straight and shoulder relaxed. You can also do them while sitting for added comfort.
• Now, slowly lift both the shoulders toward the ears.
• Once you have brought them close to the ears, stay in this pose for a few seconds.
• Then, lower the shoulders back to the initial position.
• Continue the shoulder shrugs for 20 reps to receive a good stretch for traps.

This stretch is great for addressing the muscle stiffness in the trapezius and shoulder muscles. Simple to practice across all fitness levels, this body stretch could enhance the shoulder’s range of motion.

Performing this stretching workout could also engage the triceps and pectoralis major, making it a powerful upper body stretch to try at home.

Steps To Do It:

• Stand tall with the back upright and feet hip width apart.
• Raise your left arm and bring it close to the chest. Extend it across the body.
• With the right arm, lock your left arm by pressing against its elbow.
• Start pulling the left arm towards your chest with the help of the right one.
• When you have pulled enough, hold this pose for 30 seconds.
• Release the grip of the left arm slowly and then, switch to the right arm.
• Practice this stretch for 5 to 7 reps on each side.

By offering a mild twist to our spine, this yoga pose is fantastic for stretching the trapezius and deltoids. If there is any build-up tension in the vertebral area, this stretch is a perfect choice during these moments.

It is also useful for correcting a bad posture. Practice them alongside the Ear-to-Shoulder stretch, and we'll feel our slouch straighten out in no time.

Steps To Do It:

• Get into a table top pose. The arms should be under the shoulders while the knees must be under hips.
• Lift the right arm and put it under the left arm. The palms must be facing up.
• Lower the body, resting the head and right shoulder on the floor.
• Press the left arm into the floor for a deeper stretch.
• Stay in this pose for 30 seconds to a minute. Then, bring the body back to its original position.
• Repeat the same process for the other side.
• Continue practicing the yoga pose alternatively for 10 reps.

As the name suggests, this forward fold is done on wide leg placement. It is a unique variant of the standing forward fold and could be a great stretch for loosening the back muscles, including the trapezius.

This stretch can also be useful for strengthening the shoulder muscles. However, people with lower back pain might want to skip it since the bending motion could cause a painful arch.

Steps To Do It:

• Start by standing in an upright posture. Widen the legs to a foot distance from each other.
• If the legs feel unstable, then you could slightly bend the knees.
• Now, raise your arms overhead and engage the core.
• Slowly bend the upper body without moving the legs.
• Reach down until the hands can touch the floor. Do not make excessive arch in the back.
• You can place the hands on your legs as well. This will enhance the move by further stretching the deltoids.
• Stay in the forward fold pose for 30 seconds. Then, press through the palms to stand back up.
• Practice this stretch for desired number of reps.

When practicing this yoga pose, our body resembles two shapes: a cat arching its back and a cow rounding its back. That’s why this popular yoga asana is named after the animals.

This stretch targets various muscles in the body - traps, core, and hips. Doing the Cat-Cow pose consistently could also treat our breathing problems.

Steps To Do It:

• Start in a table top position. The knees must be under the hips while the hands will be under shoulders.
• Take a deep breath, and lift your head. Lower the belly and raise the chest. These movements will arch the back - this is the cat pose.
• Next, raise the spine and lower the head. Pull the belly upwards too. This will create a rounded appearance - this is the cow pose.
• Inhale while doing the cat pose and exhale for the cow pose.
• Conduct the cat-cow pose for 10 to 12 reps.

Chin Tucks may seem more focused on the neck, but it is one of the top upper trapezius stretches out there. Moving the chin can loosen muscle stiffness in the upper trap region.

While doing the Chin Tucks, we should avoid using too much force. Tilting the head up and down may also strain the muscles. If done correctly, this easy stretch may offer relief from headaches and whiplash.

Steps To Do It:

• Stand tall or sit on a chair. The back must be straight and the shoulders relaxed.
• Place your index finger on the chin. This will help you measure how far you've leaned back.
• Now, start pushing the chin without tilting the head. Perform the push in a slow, controlled momentum.
• Doing this stretch must feel like giving oneself a double chin.
• At the top of the movement, hold the position for some seconds.
• Gently release the chin and take a short break to ease any discomfort.
• Repeat this process for 10 reps.

Pronated Y Raise specifically engages the lower traps, releasing muscle stiffness and making the traps more flexible. This stretch mimics the natural overhead motion, making it fantastic for building a stronger shoulder and back.

To make the stretch more effective, we should slowly raise our arms while squeezing our scapula together. Want to level it up? Loop a resistance band around the arms and repeat the move.

Steps To Do It:

• Lie down on the ground on your stomach. Keep the feet at hip width distance.
• Extend the arms forward in a Y shape. Also, make a “thumbs up” with your hands.
• You may raise your head a few inches from the floor. However, keeping the head down will activate the back muscles further.
• Engage the core muscles, and lift the arms slowly, maintaining that Y shape.
• Raise as high as possible, then hold at the top for 30 seconds.
• Now, lower the arms gently while taking deep breaths.
• Continue practicing this stretch for 5 to 7 reps.

If we want deep spinal relaxation, then practicing the crocodile pose is a must. Resting face down might feel uncomfortable at first, but once we get used to it, this stretch works great for easing tight trapezius muscles. It also helps release stress and correct rounded posture.

Steps To Do It:

• Start by lying down on the floor on your stomach.
• The back should not be arched and the feet need to be shoulder width apart.
• Place your hands on the forehead, one on top of the other. You can also rest on your elbows, holding the head with your hands.
• Hold this position for 30 seconds in order to feel a good stretch in your traps and neck.
• Conduct the Crocodile pose for desired number of reps.

Tight traps can be really painful, so it's important to be cautious when doing the aforementioned trapezius muscle stretches. A simple mistake can make things worse. These mistakes often happen when practicing on our own, which is why we need to take certain safety measures to make our workout sessions effective.

Here are some safety tips to follow for safer and more effective trap stretch sessions:

1. Follow Proper Techniques

The main thing everyone must understand is the importance of following the proper instructions for each trapezius stretch. Every stretching exercise has its own dos and don’ts, so it's crucial to know them before jumping into the workout.

Knowing the correct form will make your session more effective and reduce the chances of injury.

2. Overstretching The Muscles

Take care not to overstretch the muscles for the sake of increasing intensity. We might feel tempted to try an intense version of the stretch we’re performing currently, but it could actually lead to harm.

3. Perform The Stretches Slowly

Avoid jerky and intense movements while practicing the stretches. These movements could cause muscle strains and cramps. Each trap stretch is required to be done in a controlled momentum - this will engage the traps more and also make the stretching safer.

4. Breathe Properly

When we breathe properly, it increases the amount of oxygen needed for our bodies to perform during workouts. This, in turn, boosts performance.

Moreover, deep breathing also helps reduce stress, leaving you with a calm and focused mind while exercising. Pair the stretches with some breathing techniques, and we may see enhancement of our lung function.

Aside from regular stretches for trapezius muscle, people can also practice various other methods to get relief. These methods can be used along with the exercise sessions to get quicker results. So, here are some other ways to combat tight trapezius muscles:

1. Heat Therapy

This method can be easily done at home but may require a partner to reach the trap muscles effectively. We need a good heating pad for this therapy. Place these pads on the affected area for 10 to 20 minutes, and we may feel a soothing sensation.

2. Massage

A massage is great for reducing muscle stiffness and easing pain / discomfort in the trap region. Gentle hand movements on the affected region promote blood flow and relaxation. There are various types of massage to choose from: Shiatsu, Thai, and Hot Stone are some of them.

3. Ergonomic Adjustment

Sometimes, our muscle stiffness may be the result of bad positions in the workplace or at home. For instance, we may be continuously holding our phones during work hours. This may cause unnecessary strain on the traps. Use a headset as an alternative means to take phone calls.

4. Rest

Stiff muscles can result from intense workouts, and rest is key for recovery and preventing further injury. Taking 1 to 3 days of rest between workout sessions may help decrease the chances of tight muscles developing.