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Upper Trapezius Stretch

BeginnerstretchTier T0

Gentle stretch for the upper trapezius muscle that runs from neck to shoulder. Helps relieve tension from desk work and stress.

Targets: Neck (Cervical Spine)
Muscles: Upper Trapezius, Levator Scapulae

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • chair

Dosage

2

Sets

25 sec

Reps / Time

15 sec

Rest

Hold 20-30 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Sit in a sturdy chair
  • Hold the seat with your right hand to anchor shoulder
  • Look straight ahead

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Slowly tilt your left ear toward your left shoulder

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Keep your right shoulder anchored down

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Feel a gentle stretch in the right neck/shoulder area

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 20-30 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Return to center and repeat other side

Breathing

  • Breathe slowly and deeply
  • Exhale to relax into stretch

Form Cues

  • Keep face forward
  • Shoulder stays down
  • Gentle stretch only
  • Breathe into the stretch

Common Mistakes to Avoid

  • Pulling head with opposite hand forcefully
  • Rotating head while tilting
  • Shoulder riding up
  • Bouncing the stretch

Safety Information

Do not pull hard on your head. Stop if arm numbness occurs.

Progressions

Add very gentle hand pressure. Hold longer.

Levator Scapulae Stretch (Smell Your Armpit)Beginner

Regressions

Smaller tilt. Shorter hold.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.