Stretching the Trapezius

The left and right trapezius viewed as a whole create a trapezium in shape, thus giving this muscle its name.
As the trapezius is an important neck muscle, any spastic activity in the sternocleidomastoid, suboccipitals, scalenes, longus colli, levator scapulae, or many other muscles will have an effect on its status.
Many people hold emotional tension in the upper trapezius.
The upper portion decelerates the head, the middle portion decelerates protraction, and the lower portion decelerates shoulder elevation.
Myofascial trigger points here lead to tension headaches, with sharp pain felt in the temporal bone and into the masseter, behind the eye and ear (on the same side), and along the side of the neck.
Occasionally, pain will travel to the back of the head, and a burning pain will be experienced down into the vertebral side of the scapula and middle back.
Trapezius myofascial trigger points can cause loss of balance and dizziness.
Myofascial trigger points in this muscle are often mistaken for disc pathologies, neuralgia, spinal stenosis, shoulder bursitis, or arthritis.
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[@Edge9897]

holy shit this changed my life heard like 7 cracks and some lifelong pain has been gone for 3 hours. I have an extremely tight upper left trap. 10/10 stretch

[@Nielasher]

Glad you found it informative. Thank you for following our channel xx

[@abel6298]

Read your bible! (KJV, preferably) ❤️

[@x1044]

​@@abel6298Please lmk what u think of you get a chance to see it, enjoy your day and stay safe ☺️

[@JrobAlmighty]

Slept wrong or something but this got me moving before the gym 💪 Saved my morning workout!

[@Nielasher]

💪🏻 💪🏻

[@abel6298]

Read your bible! (KJV, preferably) ❤️

[@syzygy4365]

Holy cow! This stretch made a huge difference. Thank you!❤

[@reneahale1192]

Did the trampoline park yesterday and woke up with sore shoulders and traps and this definitely helped thank you

[@graemehdev]

Best trap stretch ever!

[@techbrian77]

Holy bananas this one felt great thank you

[@cuyoung1568]

I can really feel the difference!!, thanks a bunch, I will be doing this through out the day!, again thank you👍🏼

[@mimig.8560]

Much appreciated. It really helps❤

[@tp1237]

The best video so far

[@Nielasher]

Thank you very much for your feedback🙌🏻
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[@jenniferellis5255]

Omg i just did this and almost cried how good it felt wow my gosh thank you so much

[@Nielasher]

Thank you for your feedback 🙏

[@itielelpida]

Thank you so much. Much appreciated. God bless you 🙏

[@Nielasher]

Thank you for your feedback 🙏

[@alexmatatov2828]

thank you. i would definitely switch my siri voice to yours.

[@Nielasher]

😊 🙌🏻

[@ihockey3435]

felt so good after thank you so much

[@Nielasher]

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[@soniamckenzie1262]

Wow thank you so much I just got relieved after the stretch 💯❤️

[@Nielasher]

You're welcome! 😊

[@Yoa-cc7bo]

This is the 2nd time on my back day in the gym I mess up my mid back very badly, so glad I found this video, kinda helped

[@Nielasher]

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[@mikehuddleston4884]

I tried this and I can’t believe how much pain it took away! I am FOREVER GRATEFUL!!

[@Nielasher]

We are so glad it helped! 🔥

[@Nielasher]

We are so glad to hear it helped! Thank you for your feedback. 🔥

[@HarshKumar-fk9yk]

Thank you so so much I've done a body assessment of myself through which i got to know i have tight left side and i felt a good stretch in left side as i did this.

[@Nielasher]

Hi Harsh, Wonderful! Thank you very much for your feedback. Please make sure to subscribe or for more information please visit our website www.nielasher.com/blog

[@Mr-Slayer-Sir]

I Pulled My Trapezium Muscle Because I Slept Wrong It Hurts Like Hell Also My Neck And Right Arm Is Fully Effected As Well. I Already Have A Load Of Health Issues. This Hurts And I Can Hardly Move Around. When I Sneeze I Wanna Cry. I Already Have A Load Of Health Issues.

[@nepzski]

I Dont Understand Why People Type Like This It Cant Be That Hard To Just Spell It Yourself

[@sandra.b7207]

I did it and I felt pain in my neck 😊

[@xquantum3249]

really helped👍

[@Nielasher]

Hi @xquantum3249, Thank you very much for your feedback. Please make sure to subscribe or for more information please visit our website nielasher.com/blogs/video-blog

[@valeriebecker5108]

Really good!!!

[@spoon7328]

swimmers doing this every day

[@Nielasher]

💪🏼 😁

[@evelynvaldez1526]

Thank you

[@omobabalokeo]

Felt pain down my spine but I believe it's a great exercise.

[@thedaydreamparade]

THIS FELT GOOD

[@Nielasher]

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[@serenity7730]

Oh wow! That's so deep

[@teressasaliba1473]

that was amazing

[@mildredmariagerard]

Thanks you very much. This is very good. I felt beter❤🎉

[@Nielasher]

You're welcome! 😊

[@user-eu2ub6xy1t]

I need this stretching

[@five_min]

Thanks brother

[@Nielasher]

Thank you very much for your feedback🙌🏻
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[@Kaspow]

thanks

[@Nielasher]

Thank you very much for your feedback 🙌🏻 
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[@cherrycreeper]

It just cracked as hard lmaoo

[@AVARfit]

life saver 🥹🥹 i’ve been so tight from my lower/mid trapezius muscle and not a lot of stretches help but this one made me so happy 😭

[@Nielasher]

Thank you very much for your feedback🙌🏻
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[@brigidamonica3099]

Thank you!

[@Nielasher]

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[@blaqsteel9]

Thank you!💯👍🏾👍🏾

[@Nielasher]

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[@Hejhejhej2233]

Had the opposite effect on my costochondritis :(((.. very painful

[@abdulmannan1978]

Very useful video for everyone. Al hamdulillah 💪💪💪

[@Nielasher]

Thank you very much for your feedback🙌🏻 
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[@alperenkayali8647]

İts working, cracking my traps and streching but My shoulder feels like it's going to pop out of place.

[@bennettpusey9149]

Did not work

[@IndigoCosmic]

Whats the difference between this and bending forward and letting the arms hang?

[@Nielasher]

Bending forward and letting your arms hang primarily stretches your lower back and relieves tension in the spine. The exercise we demonstrate targets the trapezius muscles specifically, helping to release tightness across the shoulders and upper back. Both are beneficial but focus on different areas of the body for relief and muscle elongation. 💪

[@joshuanowell8645]

I feel all the way down to my lower traps

[@raulmatos2277]

Does anyone had trouble breathing when putting one particular hand on top of another?

[@mrbo4576]

Very nice

[@Nielasher]

We are glad you found this helpful! 🙌

[@xnoreq]

What do I do if I have pain (constant soreness?!) in my middle traps and when doing this exercise it feels like sandpaper rubbing over my muscles/nerves?!

[@karenbrandwein8245]

I don't feel anything.. but knee pain . I'll try again.

[@Nielasher]

Thank you for your comment and feedback. For more information please visit the blogs and articles section of our website www.nielasher.com where you can find loads more free information and videos regarding your symptoms. 🙏

[@karenbrandwein8245]

@@Nielasher Thank You.

[@illthinkaboutthenamelater121]

I get a sternum pain when pushing arms forward, any clue of what it is or why it's caused?

[@antsjex6177]

How many reps should i do of this at a time?

[@danimarks684]

There are additional stretches you can perform for the Traps. Keep in mind that it takes time to learn how to execute this stretch efficiently. Once you do grasp it, the stretch will need to be performed often and consistently in order to see its effects on the body.

[@Nielasher]

Thank you very much for your feedback 🙌🏻
😊

[@draneelkumars9780]

What's this technique called?

[@sheilasecoy4861]

Safe move for healthy seniors?

[@Nielasher]

Stretching the trapezius is generally safe for healthy seniors, provided it's done gently and within comfort limits. It's always a good idea to start slowly, listen to your body, and avoid any movements that cause pain. 🙌

[@Mabbdaa]

It’s so painful

[@Nani.S24]

made my shoulder n collarbone hurt 😓 idk what the heck is going on with my shoulder. But my upper trapezius hurts n I can feel muscle knot n a lot of tightness over it. And i cannot reach over my head or to the side without feeling pain on shoulder and collarbone.

[@Nielasher]

Thank you very much for your feedback 🙌🏻 For more information or to find a therapist please visit our website nielasher.com/

[@vontrap6942]

Jonathon Creeks brother is a physio!

[@Nielasher]

😂

[@pedrosalgado8984]

Most people watching need to do the opposite and then strengthen the back muscles

[@Nielasher]

Hi Pedro, Thank you very much for your feedback. Please make sure to subscribe or for more information please visit our website www.nielasher.com/blog

[@MrAssassinash]

I dumbell row heavy. Throught the day at work the middle trapeziois on 1 side clenches tight. So much for retracting shoulders for posture. I will do this stretch alot to eleases that knot. A tennis ball between the wall and the back is good to roll out the tight knot but.... I lost my ball :(

[@ghostieeitsohg]

It feels like someone stabbed on near shoulder blade when i do this.

[@danimarks684]

Try to expand your back and shoulder blades. Think of separating your shoulder blades from each other and push your shoulders away from your ears before your stretch your arms forward :)

[@janelledillon6553]

How do you open shoulder blades ?

[@randomvidz8742]

Squeeze your traps backwards then lift them up and roll them back as far as you can. :)

[@Nielasher]

Thank you for your feedback xx

[@muzaffarhussain423]

Yes it is working when I am sleeping my trapezium lock and I feel pain neck,back, shoulder.. after 2.3 mints I feel better😊

[@DreSttarr-yi7lz]

👍👌

[@Nielasher]

🙌🏻 😊

[@artluver14]

When I do this my collar bones hurt...😅

[@Nielasher]

It’s important to be gentle and listen to your body. Try reducing the stretch intensity and see if that helps. If the pain persists, consider consulting a professional. Take care! 😊

[@soniamckenzie1262]

Wow thank you so much I just got relieved after the stretch 💯❤️

[@Nielasher]

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