The trapezius is one of the muscles that usually causes the most problems within the upper back. Due to its large size and its function within the joint of the shoulders, neck and shoulder blades, this muscle is constantly subjected to pressure and movement either from constant training or from a rigid posture. Today there are many people who, although they do not train or voluntarily force their back muscles, feel resentful at the end of the day.
Luckily, there are several exercises and stretches you can do to relieve discomfort and try to take care of your back. That is why in this new article we are going to review some of them and answer the question of how to stretch the trapezius safely and effectively.
Table Of Content
1. Ear to shoulder to stretch the trapezius
2. Chin to shoulder to stretch the trapezius
3. Cat pose to stretch the trapezius
4. Hug pose to stretch the trapezius
5. Hands behind the neck to stretch the trapezius
Ear to shoulder to stretch the trapezius
One of the most classic trapezius stretches you can do is the ear-to-shoulder stretch, and the good thing is that it can be done from anywhere, even sitting in the office. If you notice that your trapezius begins to load and you feel stiffness or tingling, try the following:
- Stand with your back straight and your head facing forward.
- Slowly bend your neck and bring your right ear to your right shoulder.
- To help and enhance the stretch, place your right hand on top of your left ear and make a light and delicate pressure without forcing so that the neck goes down more.
- Stay in this position for about 20 to 30 seconds.
- When finished, slowly return to the starting position and repeat the exercise on the other side. According To AskDoctorJo Upper Trapezius Stretch
Chin to shoulder to stretch the trapezius
Lateral stretching is another of the exercises to relax the trapezius that tends to be more effective and that, in addition, you can also do from anywhere. Its execution mode is very similar to the ear shoulder but, in this case, it focuses on other parts of the trapezius. To do this you must follow the following steps:
- Stand with your head straight, looking straight ahead.
- Slowly begin to bend your neck and bring your right ear to your right shoulder.
- Once the neck is bent, carefully turn the face and put the chin towards the shoulder.
- Stay in this position for 20 seconds.
- Undo the exercise in reverse and, when you reach the starting position, repeat the exercise on the other side.
Cat pose to stretch the trapezius
For this stretch, you will need to be on the floor with a mat, so you want a little more preparation but it is a yoga exercise that is ideal for decontracting the trapezius:
- Get down on all fours on a mat.
- Take a breath and arch your back trying to reach the ceiling with your spine and contracting your abdominal muscles.
- Stay in this position for 15 seconds.
- Exhale and return to the starting position with a straight back or try arching your back towards the ground for more intensity.
- Repeat the pose several times until you feel relief.
Hug pose to stretch the trapezius
This exercise is very simple to do and you can easily do it standing anywhere. It is an ideal stretch to be able to work the entire muscle since it produces a stretch of the entire triangle of the trapezius. To do it correctly you must follow the following steps:
- Stand with your back straight and your feet hip-width apart.
- Hug yourself with a left hand covering your right shoulder and with your right hand covering your left shoulder.
- Raise your head looking up.
- Now, as if you were trying to give yourself a hug, try to press both hands together and draw both shoulders towards your chest.
- Stay in this position for about 20 seconds.
- Return to the starting position and repeat the exercise changing the order of the arms.
Hands behind the neck to stretch the trapezius
This stretch is one of the most popular and also with which you will notice faster and more effective relief, especially for the part of the neck and the stiffness caused by stress or by being in the same position for a long time. To do it correctly you must follow these steps:
- Stand up straight.
- Raise both arms and place your hands on the back of your neck one on top of the other.
- Exert light pressure with your hands that brings your neck to the ground, arching your back.
- When you feel pressure in your back, hold the position for 30 seconds.
- Repeat one or two more times and you will notice the relief of the trapezius.
If you liked this post on how to stretch your trapezius, take a look at this article where we tell you about 10 other exercises to stretch your back that will relieve pain and, in addition, we recommend you watch a video where we explain in detail how to do a neck stretch so that you execute it correctly.