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Neck Exercises

Upper Trapezius Stretch

The upper trapezius runs from the base of the skull to the tip of the shoulder. It is the muscle people knead when they say their shoulders feel tight. This stretch eases that tension and is one of the most useful self-care stretches for office workers.

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What it does

Stress, shrugging and poor workstation setup keep the upper trapezius switched on. Stretching it reduces the sense of tightness and can ease tension headaches.

Our physiotherapists use it most often for cervical spondylosis, fibromyalgia syndrome and temporomandibular joint disorder, and it features in our neck pain physiotherapy programmes.

How to do it

  1. Sit tall and hold the edge of the chair seat with your right hand to anchor the shoulder down.
  2. Tilt your left ear towards your left shoulder.
  3. Turn your nose slightly away from the stretched side if that increases the stretch.
  4. Place your left hand lightly on your head to add a little weight, not force.
  5. Hold for 20 to 30 seconds, then switch sides.

How much

2 to 3 holds per side, 2 to 3 times a day.

Common mistakes

  • Letting the anchored shoulder rise.
  • Yanking the head with the hand.

Stop and check with us if

  • The stretch causes tingling into the hand on either side.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Why do I get headaches with tight shoulders?
Tension in the upper trapezius and neck muscles can refer pain into the head. Stretching and posture changes often help.
Should I stretch or massage it?
Both can help. Stretching has the advantage of being something you can do several times a day.

Related treatments

Neck

Neck Pain Physiotherapy

Relief for desk-related neck stiffness, headaches and referred arm pain.

Learn more Spine

Cervical Spondylosis

Neck stiffness, shoulder ache and arm symptoms from age-related neck changes, treated with movement and strength.

Learn more Muscle

Fibromyalgia Syndrome

Widespread pain, fatigue and poor sleep. Gentle, graded activity and pacing are central to management.

Learn more

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

Call +91-9999973681 WhatsApp