Trapezius stretching exercise

What is trapezius stretching exercise?

Trapezius stretching exercise is the best and easy to perform at home exercise to improve the flexibility of your neck to the shoulder region. This exercise also helps to relieve neck pain and stiffness.

The trapezius muscle is situated in the upper back. It is a triangular shape muscle, extending to the width of the shoulders and from the skull to the thoracic spine, in the middle of the back. The trapezius has three segments, the superior, middle, and inferior parts, and each one is involved in specific movements of the shoulders and neck. The trapezius stretching relaxes your neck.

What is the purpose of the trapezius?

This large muscle helps you to move your body and improve good posture. It has 3 parts which help you in specific kinds of motions. combine, the 3 parts of the trapezius muscle help you move your head, stand up tall and straight, bend or twist your upper body and lift your arms. The areas of the trapezius are:
Upper trapezius: it helps you to lift your arms, the neck and head rotation, extension, turning, tilting, and shrugging off your shoulders.
Middle trapezius: It helps you to pull your shoulders back and extension of your arms. It stabilizes your shoulders when your arms in motion.
Lower trapezius: It un-shrug your shoulders or brings them downwards opposite to your ears. It stabilizes your spine during some motions such as twisting and bending.
It also has some common benefits such as:

• Decrease tingling or numbness in one or both arms.
• Decreases tension in the neck – Many people have neck tension and pain daily, likely due to poor posture that results from too much use of computers, smartphones, and televisions.
• Promotes Shoulder Mobility- Reduced shoulder mobility can result from a lack of stretching and physical activity, as well as from poor posture, so performing this stretch may increase overall shoulder mobility.
• Loosens Thoracic and Cervical Spine – If you sit at a desk the whole day, there is a chance your spine can’t move in its full range of motion. The upper trapezius stretch can help you to restore mobility to your spine.
• Improves Posture

What are the types of trapezius stretching

There are some common types of trapezius stretching are below:

• Self-stretching
• Cat-cow pose stretch
• Ear-to-shoulder stretch
• Hug stretch
• Crocodile pose stretch
• Thread the needle stretch
• Child’s pose with side reaches
• Assisted trapezius stretching

Self-stretching

This is the best technique to stretch the trapezius muscle.
How to do – Take a sitting or standing position. Place your ipsilateral hand on the back and touch the opposite side of back.
Now flex your head opposite side. If you want to stretch on the right side then flex your head on the left side.
When you feel stretched then stop there. Hold that position for 30 seconds and then do it on the opposite side.
Do it 2-3 times.

Cat-cow pose stretch

This move reduce tension in the cervical spine and stretches your back muscles and the front of your upper body. When you use cat-cow pose for your trapezius, you have to focus on the area right between your upper scapulae, alternately releasing and arching your neck.
How to do this stretch – Take all four limb positions on a floor, like a tabletop position. Your hips over your knees, your shoulders, your elbows, and your wrists are in the same line perpendicular to the floor.
When you inhale, raise your head, chest, and your sitting bones, sink your belly, and arch your back.
During exhalation, round your spine toward the ceiling and return your head into the Cat pose.
Continue deep breathing, move your breath as you perform, inhale as arching your back and exhale as rounding your back.

Ear-to-shoulder stretch

How to do this stretch – You can perform in sitting or standing, sitting on the floor, on a mat, is suggested.
Slowly and gently, take your left ear toward your left shoulder. It is natural for your right shoulder to raise as you perform this. If this happens, move your head back toward the center until you can relax your right shoulder back down.
Lift your left hand up and over your head, resting your left hand on your right cheekbone. Do not pull on your head, Simply rest your hand there for mild pressure. This gently stretches the upper trapezius.
Hold this stretch for 30 seconds.
Slowly release this side, and then ease your right ear toward your right shoulder and complete the stretch on the opposite side, breathing deeply through the stretch.

Hug stretch

To do this stretch– Stand tall and straight.
Reach the left arm across the chest and hold the right shoulder. Do the opposite on another side, holding the left shoulder with the right hand.
Press down on the right shoulder with the left hand while leaning the head to the left side.
Hold this stretch for 20 seconds.
Repeat on the opposite side.

Crocodile pose stretch

This move can be uncomfortable. It may feel awkward to relax face down, but if you slowly breathe in and out, this can help relax your trapezius.
How to do this stretch – Take a prone position and distance between your feet as much as your shoulder-width, and place your hands one on another under your chin.
When you take a starting position, lie flat and put your forehead on your hands. This will release lower back compression also, but the main thing you want to focus on here was lengthening your spine and releasing tension in your neck and upper back.
Deep breathing and relaxation.

Thread the needle stretch

This stretch targets the mid-to-upper-back and shoulder.
How to do – Start on your hands and knees in all four limb positions, just as you performed for cat-cow.
Your hands should be just below your shoulders, your knees below your hips with the core engaged, and your spine is neutral and straight from head to hips.
Inhale and lift your left hand from the ground without moving your weight or body to the right side.
As you breathe out, lower your left shoulder to the ground as you reach your left hand, palm facing to a ceiling, under your right shoulder and across your body as far as you go.
Stop when you feel a stretch through the back of your left upper back and shoulder.
Hold this stretch for 20 to 30 seconds before returning to the beginning position.
Repeat to the other side and complete 2-3 sets on each side.

Child’s pose with side reaches

The child’s pose is a very good relaxation stretch that helps you to relieve tension through your upper-to-mid-back.
How to do – Begin on your hands and knees in all four limb positions, just as you do for the other trapezius stretches.
This time during the neutral tabletop, bring your feet together, then sit back on your feet. If you want to walk in this position, your knees move slightly outward to create space.
Bend your upper body forward, relax it between your thighs as you extend your arms overhead. Relax into this pose and put your forehead to rest on the floor or mat.
Hold that position for 30 seconds and do deep breathing.
After 30 seconds, keeping your lower body and hips steady, move your hands as far as you can to the left, increasing the stretch through your right side.
When you feel a stretch in your right upper back and shoulder, hold this position for 30 seconds.
Then move your hands back to the center, then as far as you can to the right, repeating the stretch to the other side.
Do it 2 times.

Assisted trapezius stretching

How to do – You need your therapist or a person for assistance. take a sit on a chair. Make sure your assistance stand behind your back.
Place your assistant’s hand on the right side of your head, and your other hand on your shoulder.
Take a deep breath and give pressure to the left side flexion by your hand which is placed on your head.
If you feel stretched then hold that position for 30 seconds. Repeat this stretch 2-3 times.

Common Mistakes did during trapezius stretching

There are some common mistakes you do during stretch are :

• Arching Your Back – Avoid arching your back while doing the upper trapezius stretch. hyper extension of your spine indicates that you haven’t use your core muscles. To use your core, pull your umbilicus into your spine and think of generating a strong cylinder around your spine.
• Hunching Your Back – On the other side, hunching your back specify that you don’t have the essential range of motion to do the upper trapezius stretch, so your body repays by hunching over in an attempt to reach the position. If you do hunching your back during the stretch, lower the intensity of the stretch.
• Overstretching – Minor overstretching may not cause an injury but temporary pain or soreness. If you feel a stabbing or sharp pain while stretching, that means you may overstretch your muscle and it causes strain. It Is very important to avoid overstretching in neck muscles, because the neck muscle strain or ligament sprain can be very problematic.

Safety and Precautions

You can certainly do the upper trapezius stretch while standing, but if you feel uncomfortable, sit down. You will still get the same stretch for your neck.
Avoid overstretching during trapezius stretch. You are doing this stretch to increase your range of motion, but you have to respect your present range of motion.
Gaining mobility and flexibility takes time, your muscles won’t become more flexible overnight. It is normal if you feel mild discomfort during stretching but not to feel pain. If you feel pain, lower the intensity of the stretch or stop.

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803