Got Tight Traps? A Physical Therapist’s 10-Minute Stretch Routine Can Help

Sore quads and a tight lower back can be uncomfortable, but nothing disrupts your day quite like neck pain and stiffness. Whether you've woken up with a kink in your neck or feel the strain after a stressful workout, tight trapezius muscles the large muscles running from your neck to your shoulders might be to blame.

The good news? You only need 10 minutes to find relief. Samuel Chan, a physical therapist, shares this quick and effective stretch routine to help you release tension and improve mobility in your neck and shoulders.

1. Neck Circle

How to do it:

• Position: Sit on a chair or kneel on the floor with your hands crossed over your chest.

• Movement: Roll your neck slowly in a clockwise direction, gently pushing to the edge of your comfortable range of motion.

• Reps: Perform 5 circles clockwise, then switch to counterclockwise.

Why it works: Neck circles help increase range of motion and reduce stiffness, promoting blood flow to the area.

2. Shoulder Roll

How to do it:

1. Position: Sit or kneel with your arms at your sides.

2. Movement:

   • Shrug your shoulders up toward your ears.

   • Roll them forward and down, creating space between your ears and shoulders.

   • Pull your shoulders down and back, squeezing your shoulder blades together.

   • Finish by raising your shoulders up to your ears again.

3. Reps: Complete 10 reps in this direction, then repeat in the opposite direction.

Why it works: This move targets the upper trapezius, helping to release tension and improve shoulder mobility.

3. Upper Trapezius Stretch

How to do it:

1. Position: Sit in a chair or kneel on the floor.

2. Movement:

   • Reach your right hand over your head and gently grasp the left side of your head.

   • Apply light pressure to tilt your neck sideways, stretching the trapezius muscle.

   • With each deep breath, gently increase the pressure to deepen the stretch.

3. Hold: Maintain the stretch for 30 seconds and repeat 3 times.

4. Repeat: Perform on the opposite side.

Why it works: This stretch specifically targets tight upper traps, providing immediate relief from tension.

Bonus: Upper Trapezius Trigger Point Release

How to do it:

1. Tool needed: A massage ball or lacrosse ball.

2. Position: Place the ball between the top of your shoulder and upper trapezius muscle.

3. Movement:

   • Lean gently into a wall, adding pressure to the muscle.

   • Hold for a moment, then release.

4. Reps: Repeat 10 times before switching to the other side.

Why it works: The ball applies targeted pressure, which can help break up knots and relieve muscle tightness.

Bonus: Upper Trapezius Release With Arm Raise

How to do it:

1. Setup: Similar to the trigger point release, place a massage ball between your shoulder and upper trap.

2. Movement:

   • Lean into the wall to apply pressure.

   • Lift your arm up and down for 20 reps, creating dynamic movement to further release the muscle.

3. Repeat: Switch to the opposite side.

Why it works: Adding arm movement while maintaining pressure on the muscle enhances the stretch and encourages muscle relaxation.

When to Use This Stretch Routine

This 10-minute stretch sequence is perfect for:

• Morning routines: If you often wake up with a stiff neck.

• Post-workout recovery: To prevent muscle tightness after exercise.

• During work breaks: Especially if you spend hours at a desk or looking at a screen.

Taking just 10 minutes to focus on your trapezius muscles can make a significant difference in your mobility and comfort. Plus, these stretches are beginner-friendly and require minimal equipment, making them an easy addition to your day.

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