How can I stretch my trapezius muscle?

From the Guidelines

To stretch your trapezius muscle effectively, hold a static stretch for 10–30 seconds, as recommended by the 2018 EULAR guidelines 1. When stretching the trapezius muscle, it's essential to consider the frequency, intensity, time, type, volume, pattern, and progression of the stretches.

• The recommended frequency is at least 2-3 days per week, with the greatest gains occurring with daily exercise 1.
• The intensity should be to the point of feeling tightness or slight discomfort, and the time for holding a static stretch is 10–30 seconds for most adults 1.
• The type of stretch can be static flexibility, dynamic flexibility, ballistic flexibility, or PNF, and the volume is a reasonable target of 60 seconds of total stretching time for each flexibility exercise 1.
• The pattern involves repetition of each flexibility exercise two to four times, and flexibility exercise is most effective when the muscle is warmed through light to moderate aerobic activity or passively through external methods such as moist heat packs or hot baths 1. Some examples of effective trapezius stretches include:
• A basic neck tilt by gently tilting your head to one side, bringing your ear toward your shoulder until you feel a stretch along the opposite side of your neck
• A seated trapezius stretch where you sit on a chair, grasp the bottom of the seat with one hand, and tilt your head away from that side while gently pulling down on the seat
• Placing the hand of the side you're stretching on your lower back or behind your waist to increase the stretch intensity It's crucial to perform these stretches slowly and gently, avoiding bouncing movements, and stop if you feel pain rather than the normal mild tension of a stretch. Additionally, recent guidelines from 2025 suggest that flexibility activities should be performed at least 2 days a week for at least 10 minutes each, involving all major muscle groups with 3-4 repetitions of holding a static pose for 10 to 30 seconds 1.

From the Research

Trapezius Stretches

To stretch the trapezius muscle, it is essential to understand the anatomy and kinesiology of this complex muscle. The trapezius is subdivided into upper, middle, and lower parts, and altered activation or reduced strength of these parts can lead to abnormal scapular movements and pain 2.

Exercises for Trapezius Stretches

Several exercises have been designed to target the different parts of the trapezius, aiming to optimize scapular position and scapulohumeral rhythm, reducing pain and increasing function 2. Some of these exercises include:

• Lower trapezius strengthening exercises, which have been shown to be effective in reducing neck pain and improving postural alignment, muscle thickness, and contraction rate in patients with neck pain 3.
• Scapular stabilization exercises, which can help improve head posture and reduce pain in patients with neck pain and forward head posture 4.

Alternative Therapies for Trapezius Relaxation

In addition to exercises, other therapies such as positional release therapy (PRT) and therapeutic massage can be effective in reducing muscle trigger and tender points in the upper trapezius muscle 5. These therapies can help decrease pain and muscle stiffness, although their long-term effects may vary.

Pressure Pain Threshold

The pressure pain threshold (PPT) is used to quantify the degree of hypersensitivity in myofascial trigger points (TrP) in the upper trapezius muscle. Studies have shown that TrP has a decreased PPT compared to healthy muscles, and physical therapy may increase the PPT 6. However, the clinical relevance of this decreased PPT needs to be further elucidated.

Key Points to Consider

When stretching the trapezius muscle, consider the following:

• The trapezius is a complex muscle with multiple parts, and exercises should target these specific areas.
• A combination of exercises, such as lower trapezius strengthening and scapular stabilization, may be effective in reducing pain and improving function.
• Alternative therapies like PRT and therapeutic massage can be beneficial in reducing muscle trigger and tender points.