The trapezius is the most superficial muscle of the back. It runs from the base of the skull to the middle of the back and works to stabilize and control movements of the scapulae (shoulder blades) as well as pull the shoulders up into a “shrug,” according to “Anatomy & Physiology” by Elaine Marieb. This muscle can become sore for several reasons, including carrying a heavy backpack or purse, head-forward posture, slumping over a computer and especially stress. Performing trapezius stretches regularly will help relieve pain and tension in the muscle.
Upper Back and Trapezius Stretch
The upper back and trapezius stretch works well to relieve tension in the neck, shoulders and upper back. To do this stretch, stand with your feet together, link your hands together and push your arms outward in front of your chest. As you push out with your arms, bend your knees and pull your abdomen in. You should feel the stretch on top of your shoulders and between your shoulder blades. Hold the stretch for 20 to 30 seconds and repeat as needed throughout the day.
Upper Trapezius Stretch
The upper trapezius stretch specifically targets the portions of the muscle that run along the neck and across the top of the shoulders. For this stretch, stand with your feet hip-width apart and clasp your left wrist with your right hand behind your back. Pull your hand so that it is toward the left side of your body. Then tilt your head to the left so that you feel the stretch on your right side. Hold the stretch for 20 to 30 seconds and repeat on the other side.
Eye of the Needle Stretch
The eye of the needle stretch is a gentle twist of the spine that stretches the middle and upper portions of the trapezius muscle. Beginning on all fours, spread your legs hip-width apart and place your hands directly below your shoulders. Then place your weight onto your left arm, stabilize your core and take a deep breath in. As you exhale, lift your right arm and let the back of your right hand glide along the floor through the space between your left knee and hand. Next, push your hips slightly to the right and bend your left arm so that your right shoulder approaches the floor. Hold the position for 20 to 30 seconds, then repeat the movement on the other side.
Door-Frame Stretch
The door-frame stretch works well to target the middle and upper trapezius and can be performed with any door. To get into starting position, stand with a door frame in front of you and your right side near the frame. Then reach above your head and grasp the frame with both hands, your right hand above your left. Be sure to have a secure grip. While maintaining your grip, gently pull away from the frame until you feel a stretch along the left side of your back. Hold the stretch for 20 to 30 seconds. Repeat the movement on your other side using the left side of the door frame.
About this Author
Jen Weir is an honor graduate of Montana State University where she acquired her Bachelor of Science in health and human development with a concentration in exercise science. She has also earned a personal trainer certification from the American College of Sports Medicine.
