Upper Trap Stretch for Neck and Shoulder Tension
Movement card
| Body area | Neck |
|---|---|
| Also called | upper trap stretch, neck side bend stretch |
| Works | neck, upper back, shoulder |
| Type | Stretch |
| Position | Seated or standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Perform a few times throughout the day, especially when you feel neck tension. |
| Equipment | None, chair |
| Office visibility | Low |
The upper trapezius stretch is a gentle movement that targets the muscles on the side of your neck and top of your shoulders. It is also known as the neck side bend stretch.
People who spend long periods working at a computer often use this stretch to help ease stiffness in the neck and upper back that can build up during the day.
What the upper trapezius stretch works
This stretch focuses on the upper trapezius muscle, which runs from the base of your skull down the side of your neck to your shoulder. You will feel it working along the side of your neck, the top of your shoulder, and into your upper back.
How to do it
Starting position: Sit or stand tall with your shoulders relaxed, back straight, and head in a neutral position looking forward.
- Slowly tilt your right ear toward your right shoulder until you feel a stretch on the left side of your neck.
- Keep your left shoulder down and relaxed. Do not let it rise up.
- To deepen the stretch, you can place your right hand gently on your head and let the weight of your hand add to the stretch. Do not pull.
- Hold the position without bouncing.
- Slowly return your head to the center and repeat on the other side.
What you should feel
You should feel a gentle stretch along the side of your neck and the top of your shoulder. The stretch should be comfortable and not cause any sharp pain. If you feel any sharp, shooting, or radiating pain, stop the movement.
Common mistakes
- Pulling on your head too hard.
- Shrugging the shoulder on the side you are stretching.
- Holding your breath.
- Tilting your body instead of just your neck.
Make it easier or harder
- Easier: Do not use your hand to add to the stretch.
- Easier: Reduce the range of motion to where you feel a very mild stretch.
- Harder: While seated, gently hold onto the bottom of your chair with the hand on the side being stretched to keep the shoulder down.
Fitting it into a desk day
This is an excellent stretch to do right at your desk. Because it is a quiet, seated movement, it has low visibility in an office. You can easily perform it while reading an email or listening on a call to help ease stiffness from computer use.
Quick questions
How long should I hold the upper trap stretch?
Hold the stretch for fifteen to thirty seconds on each side without bouncing. You can repeat this for two or three repetitions.
Should I use my hand to pull my head down?
You can place your hand on your head to add weight and deepen the stretch, but do not pull on your head. If you are just starting, try the stretch without using your hand at all.
How can I make the upper trapezius stretch more intense?
To deepen the stretch while seated, you can gently hold onto the bottom of your chair with the hand on the side being stretched. This helps keep your shoulder down.
When to see a doctor or physio
Before starting this stretch, consult a healthcare professional if you have any existing neck conditions or concerns. Stop performing the stretch and see a doctor or physical therapist if you experience any of the following symptoms.
- Sharp, shooting, or radiating pain down your arm.
- Numbness or tingling in your arm or hand.
- Feeling dizzy or developing a headache.
Skip it or ask first if:
- You have a recent neck injury, whiplash, or neck surgery.
- You have been diagnosed with cervical spine instability or severe arthritis in the neck.
- If you have any existing neck conditions or concerns, consult a healthcare professional before trying this stretch.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.