Upper Trapezius Stretch
Releases the shoulder-shrug muscles that stress parks at your neck.
Medically reviewed by Dr. Alan S. Bader, DC — Chiropractic Physician, Nevada License B-567 · About Dr. Bader · Last reviewed: July 2026
Before you try these: this library is educational, not a prescription. Movements that are right for one finding are wrong for another — stop any exercise that increases your pain, and if you have an injury, red-flag symptoms (see our when-to-seek-medical-care page), or a condition under treatment, get examined before self-treating. Ask us to tailor these at your visit — that’s the whole point of them.
How to do it
- Sit tall; anchor one hand under your thigh or chair edge.
- Tilt your ear toward the opposite shoulder until a gentle stretch appears.
- Hold 20–30 seconds, breathing slowly; switch sides.
- 2 to 3 rounds per side.
⚠ Cautions
Gentle is the whole technique — pulling hard on a neck helps nothing. Tingling down the arm during the stretch means ease off and mention it at your visit.
Unsure whether this movement fits YOUR findings? That’s exactly what visits are for — exercises here get tailored, dosed and upgraded as you progress. (775) 829-7575.
More Neck & Posture work
In pain right now? Acute patients get priority scheduling. Call and tell us what’s going on — same-week appointments are usually available.
☎ (775) 829-7575One Call Starts It.
Mon/Wed 9–1 & 3–6 · Tue/Thu 2–6 · Fri 9–1 · 294 E. Moana Lane, Suite 28 · Se Habla Español