Sit or stand tall with your feet shoulder width apart and feet flat on the floor. 

Keep your shoulders relaxed and maintain good posture, with your chest open and chin gently tucked.

Bring your right arm over your head so your palm is facing the left ear.

Gently pull your head toward the right shoulder, keeping your shoulder blades down and relaxed.

You should feel a stretch along the left side of your neck and upper trapezius.

Hold for 20-30 second then slowly return to the starting position.

Repeat on the opposite side using your left hand to pull your head toward the left shoulder.

If you want a deeper stretch, try placing your opposite arm behind your back or sitting on a yoga mat with your hips grounded and knees bent.

A physical therapist might recommend incorporating gentle shoulder shrugs or trap stretches between reps. Here are a few ways to enhance your routine:

In a tabletop position (on hands and knees), lift your chest slightly to open the upper body and activate your back muscles. Keep your arms and elbows soft to avoid extra strain. Breathe deeply and hold this position for 15-30 seconds, relax into the stretch, never push into pain or discomfort. If you feel pressure in your neck or shoulders, ease up and reset your body alignment.

Lie on your stomach with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Plant your hands at your sides at chest height. Contract your abdominal muscles and lift your mid-back upward using your arms as support. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

Lie comfortably on your stomach on the floor or a mat. Stack your forearms in front of you and gently rest your forehead on your wrists. Extend your legs straight behind you, keeping them about shoulder-width apart. Allow your toes to turn inward or outward, whichever feels most natural and relaxing. Close your eyes or soften your gaze. Soften your jaw, forehead, and facial muscles. Let your shoulders and shoulder blades relax completely.
Begin to breathe slowly and deeply, noticing how your belly expands and presses gently into the floor with each inhale.

Repeating these upper trapezius stretches two to three times per day can help loosen tight trapezius muscles and promote relief from daily stress.

Dr. Kelly Starrett, DPT, renowned American physical therapist and mobility coach, emphasizes the importance of daily movement and posture in preventing trapezius pain. Most upper trap tension isn’t caused by heavy lifting—it’s caused by not moving enough. The key is to reset your posture throughout the day and do light upper trapezius stretches regularly. A few seconds of mindful movement every hour can undo hours of stiffness.

Consistently stretching your upper trapezius muscle improves mobility across the shoulders, neck, and spine. It reduces tension, increases circulation, and helps you move more freely throughout your day.

Think of it as a reset button for your upper body, one that fights off the effects of sitting, lifting, or simply holding your phone too long.

With regular practice, the upper trap stretch can transform tightness into ease and bring long-term pain relief to your trap muscles, neck, and shoulders.