If you feel tight and stiff in your neck, shoulders, or upper back, your trapezius muscles–or traps–could be at play. The great news is that with some simple trapezius stretches, your traps can experience relief from pain and tightness.
These 8 trap stretches will loosen up your tight trapezius muscles, and help you get relief from nagging trapezius pain.
Add them in to your daily stretching routine, and you’ll feel better in your:
- Neck
- Shoulders
- And back
….as you complete daily activities, such as:
- Sitting at the computer for work
- Working out at the gym
- Or chilling on the couch to watch some evening TV
We're Back Muscle Solutions, creators of the QL Claw back muscle massage device. Spurred by our own experiences of back pain, we strive to create the best resources to empower people to own and get out of their back pain. We went through years of back pain, and we don't want anyone else to have to experience back pain without the the knowledge and power to fix it.
Today, our focus is on the upper back–trap stretches in particular. We'll cover:
- 8 Trapezius Stretches for Ultimate Neck, Shoulder, and Back Pain Relief
- How to Massage Your Traps Before Trap Stretches
- Trapezius Anatomy
- What Causes Trapezius Pain
- Beyond Trap Stretches: Our Best Trapezius Resources
- Trapezius Stretches: FAQs
8 Trapezius Stretches for Ultimate Neck, Shoulder, and Back Pain Relief
With these 8 trap stretches, your tight and angry traps will have no choice but to loosen up. So, let's get to it.
Trap Stretches #1: Shoulder Shrugs
Shoulder shrugs with weights are a common trapezius exercise, but to focus on just the trapezius stretch–rather than muscle bulking–try this motion without any weight, and it will help loosen your trapezius muscles.
This is a great upper trapezius stretch that you can complete throughout the day as you feel your trap muscles tightening.
How to Perform This Trap Stretch:
1) Stand with your feet shoulder-width apart, allowing your arms to hang naturally at your sides.
2) Pull your shoulders up to your ears in a shrugging motion.
3) Pause for a few seconds.
4) Release back down.
5) For added shoulder mobility and flexibility, you can also roll your shoulders in either direction. This helps loosen them up before other stretches.
Trap Stretches #2: Upper Trap Head Tilt
One of those upper trapezius stretches where you’ll feel it instantly, I recommend this trap stretch primarily if you’re feeling pain in your upper traps and neck.
How to Perform This Trap Stretch:
1) Sit down on a yoga mat.
2) Bend your neck to the left side–down toward your shoulder.
3) Then, lift your left arm over your head, placing your left hand on your opposite ear. This hold will provide added pressure, but it should not cause pain.
4) Inhale and exhale, holding this for several seconds before releasing.
5) Repeat on the other side.
Trap Stretches #3: Cactus Arms
Not only is this one fun to say, but this is one of the best upper trap stretches.
How to Perform This Trap Stretch:
1) Stand with feet shoulder-width apart.
2) Raise both arms up above your head.
3) Pause for a few seconds.
4) Then, lower your arms, bending your elbows to a 90-degree angle–stopping at shoulder height.
5) Repeat.
Trap Stretches #4: Middle Trapezius Stretch
This is one of the most versatile middle trap stretches because you can sit or stand during the stretch depending on what's more comfortable for you.
How to Perform This Trap Stretch:
1) Place your arms and hands together in front of your face–with your hands at about face height.
2) Now, bring your shoulders forward, allowing your upper back to stretch.
3) Hold for a few seconds.
4) Return to the starting position, and repeat.
Trap Stretches #5: Seated Twist
The seated twist is one of the best lower trap stretches, and it will also help release tension in your middle back.
How to Perform This Trap Stretch:
1) Sit on a yoga mat with your legs straight out in front of you.
2) Bend your right knee, and cross it over your left leg, placing your right foot flat on the floor.
3) Bring your left elbow to the outside of your right knee, twisting your torso to the right with this motion.
4) Hold for 15-30 seconds, and you’ll feel the stretch in your lower trapezius.
5) Repeat on the other side.
Trap Stretches #6: Y Raise
One of the most popular lower trapezius stretches, this one's simple to perform.
How to Perform This Trap Stretch:
1) Lie on your stomach on a yoga mat.
2) Reach your arms out in front of your head and up slightly, forming a “Y” just like in the YMCA song!
3) Bring your feet together.
4) Squeeze your shoulder blades as you hold this position for a few seconds.
5) Release, and repeat.
Trap Stretches #7: Sideways Child’s Pose
Turn your child's pose stretches into trap stretches by bending to either side.
How to Perform This Trap Stretch:
1) On a yoga mat, get into tabletop position, on your hands and knees.
2) From here, extend your arms out in front of you, and bring them together–hand over hand. As you do this, allow your buttocks to come back toward your feet.
3) Now, bring your hands over to one side of your body, bending your torso as well, and hold for 30 seconds.
4) After holding, shimmy your hands on over to the other side, twisting your torso with it, and hold again.
Trap Stretches #8: Cross Body Shoulder Stretch
Also among the most common trap stretches, many people use this trapezius stretch before a run or before lifting at the gym.
How to Perform This Trap Stretch:
1) Lift your right arm straight out in front of you at chest level, with your palm facing toward the left.
2) Bring it across your chest, using your left hand to support the right arm in the stretch by grabbing it near your tricep area.
3) Hold this stretch for 15-30 seconds.
4) Switch arms, and repeat.
How to Massage Your Traps Before Trap Stretches
At Back Muscle Solutions, we teach a 3-step approach to back muscle healing, and the same steps apply to your traps.
STEP 1: Trapezius Massages
STEP 2: Trapezius Stretches
STEP 3: Trapezius Strengthening
We've already covered Step 2: Trap Stretches. But let's be honest: If your traps are sore and tight, you won't have much luck if you just jump immediately into these 8 trap stretches before Step 1: Trapezius Massage.
That's because, when muscles are sore and tight, stretching can only go so far. But a muscle that's massaged and loosened up will allow you to maximize the impact of these trap stretches.
Here are the best options for massage before trap stretches.
Professional Massage
Personally, I can’t recommend a deep-tissue massage enough. When my muscles are tight from stress, workouts, or sitting at a computer for too long, I like to schedule a massage because it helps me feel instant relief from the tension.
Often, my trapezius muscles are some of the sorest muscles during the massage.
Tennis or Lacrosse Balls for Trapezius Massage
No time to go out for a massage?
In that case, you have a few options. First, you can use a lacrosse ball or a tennis ball to massage your trapezius. Lying down on a lacrosse ball or tennis ball can help provide myofascial release for your trapezius muscles.
Here’s how to do it:
- Get a lacrosse ball.
- Lie down on your back on a yoga mat.
- Place the lacrosse ball between the floor and your upper traps (or wherever you feel the most stiffness).
- Bend your knees, keeping your feet flat on the floor.
- Now, use your legs to drive your body weight into the lacrosse ball.
Be sure to do this only to a point where you feel pressure but no pain!
The Downsides of a Lacrosse or Tennis Ball
There are some real cons, however, when it comes to using a lacrosse or tennis ball to massage your traps before your trap stretches.
- The ball rolls around: Because of its shape, a massage ball will naturally roll around–even if you're lying down on it or you have it pinned behind you against a wall.
- The ball will flatten: Every massage ball has a little give, and this actually works against the idea of deep tissue massage, where the masseuse will use a hard elbow or knuckle to provide trigger point release.
To learn more, check out our resources about the effectiveness of massage balls:
"Trigger Point Release With Lacrosse Ball Massage"
"The Best Tennis Ball Massage For Upper Back, Lower Back, And Total Relief"
The QL Claw Massage Device
At Back Muscle Solutions, we created a massage device that takes at-home massage to a whole new level: The QL Claw.
The QL Claw is a stronger at-home massage alternative because:
- The trigger point on the QL Claw won't flatten: Purposefully designed to mimic the knuckle or elbow of a masseuse, the trigger point on the QL Claw will provide your back muscles with the most optimal release.
- The material is designed for therapeutic relief: Unlike a tennis or massage ball, the QL Claw is made to be just the right hardness to relieve muscle tension in your back.
See a breakdown comparison of the QL Claw vs. a lacrosse ball in the image below:
See what people have to say about the QL Claw:
Originally made for lower back muscles, the QL Claw was not designed to massage your traps specifically. But it CAN be used to massage your upper back as well as your lower back.
You can see it used in the pictures below to provide a massage for the rhomboid muscle, located just underneath the trapezius muscle.
Trapezius Anatomy
Now that you know exactly how to perform trap stretches for maximum pain relief, let’s get into how these muscles are built.
The trapezius is a large triangular muscle that begins at either side on the back of your head and neck and then reaches across your shoulders and down to the middle of your back. When put together, these muscles form a trapezoidal diamond shape: hence the name trapezius.
We can then further divide the trapezius into three parts: upper trapezius, middle trapezius, and lower trapezius. Let’s break that down further. [1]
Upper Trapezius
Do you know what an upper trapezius muscle is?
If you just shrugged your shoulders in response to my question, you most likely used your upper trapezius muscles.
You see, the upper trapezius gets involved any time we shrug our shoulders.
Your upper traps start at the back of your skull and run out toward the tips of your shoulders.
Some of the upper trapezius stretches in this article include: Shoulder Shrug, Upper Trap Head Tilt, and Cactus Arms.
Middle Trapezius
The muscle fibers in the middle trapezius run more parallel–east to west.
If you squeeze your shoulder blades together, you’ll feel these muscles moving in that parallel direction as you retract your shoulder blades and bring them together. This is the role of the middle trapezius.
Trap Stretches #4 in this article provides a great middle trapezius stretch!
Lower Trapezius
Lift your arm up to the sky.
You’ll feel your shoulder move down and back. You just engaged your lower trapezius muscle.
This muscle spans from the lower thoracic spine to the shoulder blades, and it helps you whenever you pull your shoulder blades downward or rotate them. [1]
Some lower trapezius stretches in this article include the Seated Twist and the Y Raise.
Let’s Put It All Together
Put these three muscles together, and you’ve got a powerhouse muscle group that helps you with the following motions:
Bending Your Neck
Ever see one of those bobbleheads that people put in their offices or their cars?
Well, these guys would have the strongest trapezius muscles. Any time you tilt your head, turn it to the side, or bend your neck, your traps help you perform this motion!
Shoulder Blade Movement
Whether pulling your shoulder blades together during a back workout at the gym, lowering them after a shrug, or engaging your shoulder blades as you reach up for a mug in your kitchen, you have your traps to thank for the fact that you can perform all of these motions without thinking twice!
And Shrugging, Of Course
And as we established, shoulder movement–especially up and down motions like a good ol’ shrug–happens as a result of your trapezius muscles engaging!
What Causes Trapezius Pain?
If you’re experiencing trapezius pain, you’re one of many people experiencing a common problem: neck and shoulder pain. [2]
Whether your pain is debilitating or just annoying, you deserve to experience relief from the pain.
You know some good trapezius stretches, and you also know where to find your traps, but let’s get into some common behaviors people do all the time that contribute to trapezius pain.
Poor Posture
Check your posture right now as you’re reading this.
Chances are, your neck is craned forward as you read the words on the screen.
The truth is: Most of us don’t maintain good posture throughout the day. This happens when we look at electronic devices, slump at a work desk, or even walk without purposeful good posture. All of this can lead to needing trap stretches as a result of trap pain.
Stress
If you go to a massage, one of the first questions they’ll ask you is: do you feel stressed?! I have yet to answer this question with a coveted “No,” because let’s face it–life is just stressful.
Unfortunately for our traps, these guys tend to take the brunt of our stress.
How does this happen? Next time you feel stressed (or right now if you’re feeling stressed), check your body to see where you’re experiencing muscle tightness.
Chances are: You’ll feel it in your neck and shoulders. We tend to tense the traps when we’re stressed, so the more relaxed you are, the more your traps will thank you.
Trapezius massages and trap stretches are great ways to loosen up that tension.
Sleeping Position
Sometimes, an awkward sleeping position at night can cause you to have stiff traps by day!
Muscle Imbalances
And finally, if you have muscle imbalances, such as weakness in your chest or upper back, your traps might be compensating, which can strain them.
Beyond Trap Stretches: Our Best Trapezius Resources
Now that you've read about trapezius stretches, check out all of our best articles on trapezius health below:
Trapezius Stretches: FAQs
How do you loosen a tight trapezius?
The 8 trapezius stretches in this article should do the trick, but also check out the massage techniques in this article. Pairing a lacrosse ball massage with trapezius stretches could provide the relief you’re looking for!
How do you release pressure from your trapezius?
I recommend lying on the floor and using a lacrosse ball to hit all of your pressure points.
Why is my trapezius tight?
Often, stress, extended use of electronics, or extended time sitting at a desk can put a strain on your neck and shoulders.
How do you loosen lower traps?
Check out Trapezius Stretches #5 & 6 in this article: the seated twist and the Y raise for two of the best lower trapezius stretches.
Does massage help trapezius pain?
Absolutely! Combining a lacrosse ball massage with the stretches in this article tend to bring a ton of relief to loosen up your tight traps. We also have an article on levator scapulae pain relief!
Sources:
[1] https://europepmc.org/article/NBK/nbk518994