Seated Trapezius Stretch

Seated Trapezius Stretch

The trapezius is a major muscle that controls the movement of the head and neck while simultaneously supporting posture.

Keeping a healthy trapezius is necessary for maintaining a healthy body function. This involves both working out the muscle and making sure that you stretch the muscle consistently and adequately.

Heads Will Roll

To do the stretch, sit down in a chair with your torso and legs bent at a right angle. Do not slouch and make sure that you are well-postured, and your back is straight. Grasp the side of the chair firmly with one hand, and with the other move to the back of your head, pulling it downward. Don’t make this jerky or aggressive. The stretch should be relatively gentle and will still have an impact.

When your head is positioned downward, and you feel a stretch: hold the position. You can also use the same hand to tilt your head sideways, and pull your ear towards your shoulder. This should stretch the muscles on the opposite side of your neck.

A Healing Stretch

This type of exercise is very commonly used in physical therapy to lengthen a tight trapezius. It can also be used by athletes who are using the muscle frequently and need a way to keep it healthy. Regularly stretching your trapezius can be incredibly beneficial for your posture and can be used to prevent back pain.

This stretch can also help those who have injured or pulled their trapezius or any of the muscles in their neck. If they are healing, it can help them regain normal mobility by being done regularly.

The beauty of the stretch is that it can be done almost anywhere. For instance, if you are sitting in a car or on the train, you can do this exercise. If you are running outside, all you need is a bench or chair. It is versatile and easy to do just about anywhere that you have access to a chair.

There are a few variations that can enhance this stretch. One involves tilting your head diagonally and holding the position for about 15 seconds. Another variation consists in doing the stretch with your arms crossed in front of you. Both arms should be crossed with palms touching the shoulder, and then the head can tilt so the ear moves toward the shoulder. This can target a different motion within the same muscle.

For Neck and Spine Strength

There are many benefits to this type of stretch because of the area it targets. The trapezius is located near the spot on your spine where the major muscle groups in your back anchors, and therefore can be used to improve general back health. It can also be utilized by those who may work an office job or spend too much time sitting down. These types of conditions frequently give people stiff necks or neck pain. They can also tighten them up. This stretch can be used to relieve that stiffness and pain, as well as significantly reduce tension.


This stretch is one of the best for targeting the trapezius and other local muscle groups. Not only is it essential to back and neck health, but it can also be done just about anywhere at any time.

Close Bitnami banner