Neck Stretch

TrapsBodyweight

This simple stretch relieves tightness in your neck and upper back, targeting upper traps stiffened by desk work or stress.

How to do it

1Sit or stand tall, dropping your shoulders down and away from your ears.

2Slowly tilt your right ear toward your right shoulder without lifting the shoulder up.

3For a deeper stretch, gently place your right hand on the left side of your head and apply light pressure.

4Feel the gentle lengthening along the left side of your neck and upper trap.

5Hold for 20–30 seconds.

6Return to center and repeat on the opposite side.

Common mistakes

Shrugging your shoulders: Keep them locked down so the neck muscles can actually stretch.

Jerking or pulling fast: Move slowly and smoothly to protect your neck joints.

Pressing too hard with your hand: The weight of your hand is enough; never force your neck.

Holding your breath: Maintain steady, deep breathing to help tension melt away.

Breathing

Breathe slow and deep. Inhale to hold position, and exhale to release tension and deepen the stretch.

Make it harder or easier

Turn your chin slightly downward at a 45-degree angle before tilting to hit different upper trap fibers.

If your neck is very tight, skip the extra hand pressure and let gravity do the work.

Do this seated on a chair to keep your torso completely still and isolate your neck muscles.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.