Upper Trap Pain Relief

Upper Trap Pain Relief | 10-Minute Neck & Shoulder Release Stretch | Yoga for Neck Pain
If you have neck pain and upper trap pain that won't quit, this 10-minute stretch sequence is perfect for you! In this video, we combine part workout and part yoga to help relieve neck and shoulder tightness, focusing specifically on releasing tension in the upper trapezius.
Follow along to find relief from your neck pain and upper trap discomfort with these gentle stretches and exercises.
Disclaimer: Always consult with a healthcare professional before beginning a new exercise or stretching routine, especially if you have ongoing neck pain or medical conditions.
If you found this video helpful, please like, share, and subscribe for more neck and shoulder relief tips!
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Kendra (she/her) is a Corrective Exercise Specialist, Strength Coach, Yoga Teacher and Running Coach. Her years of experience with and curiosity about the human body have informed Kendra’s method of training, which focuses on alignment, proper form and corrective exercise to help her clients live pain free.
Kendra is most well known for melding her clinical expertise with creativity and a lighthearted perspective. At the end of the day, she understands that her clients are real people with real lives, it is her job to help them tune into the power of their own bodies.

[@angiewaters4450]

Wow i forgot how it feels not to have constant neck discomfort. Thankyou!

[@KendraFitzgerald]

Oh my gosh this is fantastic to hear!! You are so welcome and it's my absolute pleasure to help!

[@positiveandhealthy2728]

We are the ones who create who we will become. We do that every day by our daily beliefs and self-talk. It’s really important that we talk to ourselves and motivate ourselves.

[@KendraFitzgerald]

Agreed!

[@mattwright7016]

These videos have done wonders for my neck and upper back tightness. Truly changed how I feel throughout the day. Thank you.

[@KendraFitzgerald]

This is amazing!!! So happy to hear how much it has helped you in your day! 🙌🏼

[@Jenzo3T]

Thank you! I am doing these every morning and they help so much!

[@KendraFitzgerald]

You’re so very welcome!!

[@lavonastanley2330]

I would love it if you could do stretches for chronic biceps tendinopathy! Namaste 💚🪷

[@KendraFitzgerald]

Noted! Yes indeed!

[@aquarianhealer]

Great stuff here Kendra. I'm a LMT and this is wonderful for self care. @4:10 belt work left/right hand confusion

[@KendraFitzgerald]

Thank you! In this video I’m doing mirror image to help those who find that easier to follow. I’ve found that some people prefer that I say what I’m doing R/L and others prefer to mimic my movements with their own (so I’m mirroring). I alternate in my videos and it seems to be quite polarizing!

[@KendraFitzgerald]

Neck pain can be such a...pain. What gives you the most relief? I'd love to hear from you! Also, don't forget to ⭐⭐SUBSCRIBE⭐⭐ to my channel!

[@Najjan0701]

Using the resistance band behind the head/back helped graciously!! As well as alternating sides, tilting your chin down😮‍💨 definitely gave me unexpected relief after the 10 mins! Will be returning to this video tmr morning😂 thank you!

[@MissEugeniaS]

Unfortunately i don't have a cat. Can i replace it with a dog or a toy? 😅

[@expatsexplore]

Love this! Just sent this video to my nephew and nieces who are away at college ❤

[@KendraFitzgerald]

Love that! Thank you for sharing! #sharingiscaring

[@MercenaryMuse]

Thank you. My neck and traps are painful enough to wake me up at night so these are part of my morning routine.

[@KendraFitzgerald]

Great! Are you finding that you're waking up with less pain?

[@AR-mu4zq]

​@@KendraFitzgeraldI have the same issue. I cannot sleep comfortably. I probably have arthritis or at least bad knots. I have hypermobility syndrome. Do you think it's ok to do this again or 3 times until it's finally loosened up or is there a danger of overdoing it,

[@KendraFitzgerald]

@@AR-mu4zq with hypermobility it's important to look at joint mobility vs. muscle flexibility (which is hard to say what's going on for you without seeing you in real time!). With hypermobility it can be important to strengthen the muscle along with muscle release. If you'd like to explore this deeper, let me know and we can connect!

[@theresahealy9148]

Thanks Kendra. Ive been suffering trapezius pain for a few months now and this video which I've been follow daily has really helpled me. I do notice when i do the shouler rotations i get a slight clicking noise on my left shoulder. Can you give any generic advice on that?

[@KendraFitzgerald]

So happy this has been helpful! In general shoulder clicking can be due to arm bone placement in the shoulder socket. You might consider turning your palms up or down as you're doing the exercise and see if that alleviates the clicking (this will internally or externally rotate your shoulder and potentially move the arm bone that could be clicking out of the way). Let me know how it works for you!

[@CathyReside]

A friend who has had years of migraines swears by your video. Wow! I didn't realize how tight my muscles were! I love the gentle and easy to follow instructions. I am sharing your video with friends and family.

[@KendraFitzgerald]

I’m so happy to hear this!! Yes please share and so happy you’re finding benefit in it!

[@pamgalloway5623]

Thank you for this video! I have been going to PT but this quick video did much more for my neck and back and shoulder pain then anything else I have done!

[@KendraFitzgerald]

Wow Pam I'm so happy to hear this and glad you found it helpful!

[@topx1146]

This is great thank you. Relieved my headache just before heading to bed. Thank you, g’night

[@topx1146]

Just subbed too

[@KendraFitzgerald]

Oh I’m so glad to hear this! I hope you have a great night of sleep!

[@KendraFitzgerald]

Thank you for the sub!!!

[@topx1146]

@@KendraFitzgeraldI did, going to do it again now before bed. Thanks 🙏

[@aliciamalin8450]

HANDS DOWN still THE Z BEST stretch video for traps and neck!! The only video that helped me get rid of chronic neck/trap/shoulder pain! 🙏 Thank you so much for sharing!

[@KendraFitzgerald]

I'm so very happy to hear this!! 🙌 🙌 🙌 Thank you for practicing with me!

[@MeganGarver]

Thank you Kendra for sharing this sequence with us!! I’ve been dealing with beck and shoulder pain over the last 6-7 months and it has helped me loosen up many times! Just wanted you to know your work and KZbin videos are appreciated!

[@KendraFitzgerald]

You're so very welcome and I'm happy to hear how helpful you've found this to be!

[@grekvega977]

Wow just wow I feel amazing after that I work at an office and my neck was killing me from being at a computer all day this really hit the spot am just so relieved thank you!

[@KendraFitzgerald]

You're so very welcome! Glad you enjoyed it and found it helpful!

[@pamelaclarkson1905]

That was great. I can feel the stretch and release. If you have a video for gentle hip and leg work (probably sciatica from sitting too much), I would appreciate it! Thanks

[@KendraFitzgerald]

So glad you enjoyed this Pamela. I'll add your suggestion to my list! Thank you!

[@goodvolks2know372]

I had to smile when during the video at some point you said, you might even notice your headache is gone - will it sure did help. Thanks!

[@KendraFitzgerald]

Amazing! I love that result!

[@TheBabsx]

This was amazing, how often would you advise to do this? Thank you for the great video ❤

[@KendraFitzgerald]

You're so welcome! You can do these daily, or at least 3-4 times a week.

[@whippetkid]

Thank you for this, Kendra. I am in rehab mode due to Cervical Stenosis, winging scapula & rotator cuff issues. Currently trying to fix myself with yoga classes & content like yours, however, due to chronic pain associated with the aforementioned and lack of stability/mobility in my neck, shoulders & upper traps I would appreciate any tips or exercises you think might be of benefit to add to my daily routine to assist with my recovery? With gratitude🙏🏻

[@KendraFitzgerald]

You're so very welcome! I'm sorry to hear you're in rehab mode with Cervical Stenosis. You're in the right place though! The new videos I'm releasing this summer will help a LOT. I just released one this morning around upper back and shoulder strengthening, and mobility and myofascial release workouts for the shoulders & neck are coming soon too. Definitely follow along with those workouts - they will help you explore your own shoulder anatomy and learn techniques to help your recovery. Here are some links! kzbin.info/www/bejne/enfaXoWHZqyLe9E

[@whippetkid]

@@KendraFitzgerald Good morning Kendra, thank you for your prompt reply. I really appreciate your obvious understanding of my current situation & journey. I have again just done your 10 minutes upper trap and neck release video, I will be looking at the link you forwarded later today - let you know how I go… Cuidate

[@KendraFitzgerald]

You're so welcome!!

[@ayaanjohn8339]

Thank you 😭 that really helped

[@KendraFitzgerald]

You're so welcome!

[@yumossh]

Helpful vid thank you so much

[@KendraFitzgerald]

You're so welcome!

[@Cemilygrace]

Pulled a muscle in my neck 3 days ago. I found your video and it has helped with gentle healing each day. Thank you ❤

[@KendraFitzgerald]

Yesssss! I love to hear it and you're so welcome. Glad you found it helpful!

[@mrsbiodeb]

This was wonderful! My trapezius muscles relaxed significantly, and this is what I was hoping for. Yay!!

[@KendraFitzgerald]

Oh I'm so thrilled to hear this!! 🙌

[@kristy2021b]

So happy to have discovered this video! I’ve done deep tissue massage, shockwave, cupping, topical pain treatments… and I’m so tired of hurting! I just tried this today and really enjoyed and I am going to keep at it daily ❤.

[@KendraFitzgerald]

I'm so happy you found this helpful!

[@ac138044]

AWESOME!!! just love your cat. just wanna hold him. sometimes i have to pause you and the picture of you2 make me smile. thank you kendra. i deal with a lot of connective tissue issues and your videos have been helping so much.

[@KendraFitzgerald]

I'm so happy to hear that! And thank you, Dusty the cat is quite sweet!

[@kennethclay3498]

That was awesome. Becoming old is tough. This made it easier.

[@KendraFitzgerald]

Glad to hear it!

[@michellegarrioch8688]

Thanks so much! I appreciated that you got straight to it with no nonsense. I've been having shooting pain from my trapezius up into my temple and I felt like these stretches took so much pressure off. Will continue to revisit this video. Also, your kitty is lovely :)

[@KendraFitzgerald]

This makes me so happy to hear Michelle. Any pain relief I can help achieve is a success in my book. Thank you re: the cat! He is quite sweet.

[@jen1040]

Hi how often would you suggest doing these exercises and thank you for the video.

[@KendraFitzgerald]

You're so welcome! Every day would be great, but if you only can get in a few times a week, 3-4x / week would be ideal.

[@mrinmoymallick6241]

This is so good was so tight from workout u are so experienced

[@KendraFitzgerald]

Glad you enjoyed it!

[@mrinmoymallick6241]

Also have tightness in the middle of the chest and also the pecs can u make a video on it

[@KendraFitzgerald]

@@mrinmoymallick6241 yes 100%!

[@wendybecker4223]

Just found this video and I loved it. Thanks!

[@KendraFitzgerald]

Glad you enjoyed it!

[@alexh9591]

This is the best, I am so relieved to have found this video! Thank you so much.

[@KendraFitzgerald]

You're so welcome! Very happy you found it helpful!

[@stephaniegiardina5218]

Hey I just want you to know how much I appreciate for my own personal practice as a yoga instructor and I do hair as well so my traps at 43 are really letting me know how much they are getting taxed and out of balance. This is my new go to for relief🙏🙏🙏

[@KendraFitzgerald]

I'm so happy to hear this Stephanie!! So glad you found relief!!

[@DaveyDGaming]

Thank you so much, you're amazing. I was in so much pain. This helped 😭😭😭❤️

[@KendraFitzgerald]

I'm so glad it helped!

[@rileighjohnson420]

This was a great routine and much needed for me, your cat is so cute! Mine is super needy as well haha😆

[@KendraFitzgerald]

So glad you enjoyed it!!

[@jessicapowell6004]

I love this video. Thank you so much!. I watch and do these exercises several times a week. It makes a huge difference. Not only relieving pain, but preventing it all together. Thanks again :)

[@KendraFitzgerald]

I'm so thrilled to hear it Jessica! That's my goal, to help you relieve AND prevent pain. You're so welcome!

[@hm-ng8lj]

This felt sooo great!! will be doing it after every 2-3 hrs now

[@KendraFitzgerald]

Fantastic! Let me know how it goes!

[@philipharville]

That was amazing. Thank you so much, Kendra. ✨

[@KendraFitzgerald]

So glad you enjoyed it!

[@philipharville]

@@KendraFitzgerald forgot to mention that your perfectly precious little kitty makes the video even better! 😻♥️ give her a kiss from me 💋

[@KendraFitzgerald]

@@philipharville He's quite the precocious kitty! Glad you enjoy his appearances. I can't keep him off the screen!

[@hopemilton5035]

This was a wonderful stretch for my neck. 😇

[@KendraFitzgerald]

I'm so glad you enjoyed it and it felt good!

[@staceya1717]

I look for this video when I come home with pain in my neck and shoulders. Helps every time.

[@KendraFitzgerald]

Amazing! I'm so happy to hear it!!

[@milehidesert]

That was excellent!

[@KendraFitzgerald]

I'm so glad you enjoyed it Sara!

[@cathycollingeherrera710]

Thanks so much! Haha, my kitty joined me too 😻

[@KendraFitzgerald]

Aww love the kitties. You're so welcome, glad you enjoyed it!

[@staceya1717]

My neck and upper traps feel so much better. Thank you!

[@KendraFitzgerald]

You're so welcome! I'm so glad to hear it!

[@carmelitaolleras6124]

Thank you very much Kendra for this video. I tried it this morning when I woke up and it really relieved by neck pain and upper traps which I usually have upon waking up. Thank you also for your other videos. God bless you.

[@KendraFitzgerald]

You're so welcome Carmelita! I'm so happy you enjoyed it and the other videos too. Be well!

[@mahithefish]

My wife saw me doing this routine in the living room and when you said you respond to all questions, she said she wants to know the kitty’s name 😅 Thanks again for this video! Very helpful!!

[@KendraFitzgerald]

Love it!! His name is Dusty! He has thumbs :) So happy to hear the video is helpful!

[@annamccue6979]

Love love your videos. So detailed and powerful.

[@KendraFitzgerald]

Thank you so much! I appreciate this feedback greatly!

[@byMinho]

Fantastic routine, thank you 🙏

[@KendraFitzgerald]

You're so welcome! Glad you enjoyed it!

[@MaxMax-kh4dt]

Thank you so much. The exercise is very useful. How many minutes do you suggest we do each day?

[@KendraFitzgerald]

You're very welcome! I'm glad you found it helpful. You can do this as many times a day as you'd like, probably around 2-3 times. When you feel tension creeping into your neck, turn on the video and give it whirl!

[@lcorvette]

Excellent video! I actually did most of the moves in the hot tub. OMG I feel amazing thank you!!! 💜

[@KendraFitzgerald]

You're so welcome! That's a fantastic addition to do it in the hot tub. I bet the heat feels amazing!

[@hannahconroy]

This was really helpful! Thanks Kendra! :D

[@KendraFitzgerald]

Glad it was helpful!

[@MichaelAlisky]

Super helpful, thank you

[@KendraFitzgerald]

You're so welcome! Very glad you found it helpful!

[@YogiBethC]

Thank you!

[@KendraFitzgerald]

You're so welcome!

[@nazeeniranfar2616]

Great practice 🙏🏻🙏🏻

[@KendraFitzgerald]

So glad you enjoyed it!

[@jeannedrayer7275]

I am having pain in my bicep area on one of my arms do you have any yoga stretches that would release the tension in that area

[@KendraFitzgerald]

So glad you asked. Without seeing your body move I can't give specific suggestions, but I generally love to help the arm bone move back in the shoulder socket (bow pose holding the feet with the thumbs up - palms facing out, and forward fold with the hands clasped and arms overhead are two great ones). You've given me a good idea for a new video - will add this to the list!

[@kalalea_gordon]

Helpful session! Love the music choice.

[@KendraFitzgerald]

So thrilled you enjoyed it!

[@mobilizemuzik]

i feel better!

[@KendraFitzgerald]

I'm so glad to hear this!

[@juliangiulio3147]

Nice exercises. and lovely cat! But no ball was needed after all, then ;)

[@KendraFitzgerald]

Ha yes that's true! I didn't edit that direction out. :) Glad you enjoyed it!

[@josephsantus881]

Hey there, I have been having consistent and I would say somewhat severe tightness in my traps which naturally affects my neck. This video is very helpful. So thank you so much for posting it. Any other suggestions concerning tight traps? I have foraminal stenosis and arthritis and everything else. Perhaps a bit premature for my age. Thanks again

[@KendraFitzgerald]

I'm so thrilled to hear the video has been helpful. Typically we see tightness with weak muscles as well. Strengthening your traps can do wonders for releasing tight muscles too (counter-intuitive I know!)

[@josephsantus881]

@@KendraFitzgerald thank you, I used to lift weights, as I am getting older I thought perhaps it was doing more damage but I think in the long run it makes sense that they should be strengthened. That's a helpful suggestion. Thanks again, keep the videos coming please...

[@KendraFitzgerald]

Yes! Keep lifting those weights - it's been scientifically proven that weight lifting can increase longevity by 40%, and muscle strength is key for staying strong as we age. (from a NY Times article recently!)

[@newts1964]

how often can you do these daily

[@KendraFitzgerald]

Yes daily is great!

[@anushasettyj6103]

Awww kitty 🐈🐈😘😘

[@KendraFitzgerald]

Haha he always makes an appearance!

[@peerapasssukkrasanti9764]

If a session didn’t make that better, what would I do? Do it for another session? Or do it the next day?

[@KendraFitzgerald]

Yes! Try doing it again for several days in a row and see how you feel. Then let me know!

[@monicarosedewey]

Kendra, this has helped me immensely!! Thanks so much for your videos. One question: what do we need the ball for? :)

[@KendraFitzgerald]

Hi Monica! You know what, it's so funny - I had an exercise with a ball in it and ended up cutting it out but didn't cut out the ball instruction! Thanks for the great catch!! If you want to use a ball for some next / full body release, you can use it in this workout: kzbin.info/www/bejne/gmW4YaefbpWNg6c :)

[@KendraFitzgerald]

Also I'm so glad it was helpful!!

[@monicarosedewey]

@@KendraFitzgerald Thanks! I will for sure check it out.

[@ebenezersureshworkaccount8947]

my favorite stretches start at 4:06

[@KendraFitzgerald]

So glad to hear it!

[@AR-mu4zq]

Is it OK do fo this again or a third time?

[@KendraFitzgerald]

Yes! You can repeat this workout as often as needed. I hope it helps!

[@AmalenimeShaktiYoga]

Namastê 🙏🏻✨

[@KendraFitzgerald]

🙏🏻🙏🏻🙏🏻

[@lorenzocarrari8636]

Should i per a cat too to continue the exercise?Just wondering 😂

[@KendraFitzgerald]

Ha! He helps with compliance! LOL

[@sanketkoli8641]

Most of the time I get pain in my left side of the neck and shoulder trap area. The pain goes to my left side of the head too. The issue is why do I always have pain in the left side? I have an upper right hip(almost 1/2 to 1 inch).

[@KendraFitzgerald]

So interesting! It's common to have cross-body connections and tightness. Perhaps look into the tightness in your right hip / right lower back and the compensation that could be happening in your left side. It's an exploration worth digging into!

[@ClineFamilyof5]

🐈‍⬛ 🥰

[@KendraFitzgerald]

😄 He's in almost every video! 😂 Glad you enjoyed seeing him!