Trapezius Stretches: How to Loosen Tight Muscles

If you experience shoulder tightness or trapezius tightness regularly, you're not alone. Thousands of people suffer from trapezius muscle tension due to working at a computer for eight hours a day.

Luckily, regular trap stretches can loosen up a tight trapezius and relieve any tension and discomfort that you may be experiencing. Tight muscles can sometimes cause trapezius muscle tension in the front of your chest. So, if trapezius stretches fail to provide relief, trying stretching out your pectoralis major.

In this article, we'll explain how to stretch your traps with yoga poses and shoulder stretches. Our trapezius muscle stretching techniques should help you to say goodbye to that tight upper trapezius once and for all.

About the Trapezius Muscle

The trapezius is a major muscle located in the back and is responsible for moving the shoulder blade, extending the head at the neck, rotating, and stabilizing. It's a flat, broad, superficial muscle that spreads across most of the upper back and the necks posterior.

Like other muscles, there are two trapezius muscles—a right and a left trapezius. These are symmetrical and meet one another at the vertebral column.

3 Yoga Poses to Stretch Your Trap Muscle

1. Cactus Arms

Stand tall with your feet together, and then raise your arms toward the sky. Exhale as you bend your elbows into a 90-degree angle in line with your shoulders. Inhale and raise both arms back towards the sky. Hold this position and repeat.

2. Extended Child's Pose

Start by kneeling on a mat with your knees touching or wide apart. Next, bend forwards so that your torso rests on top of your thighs and is parallel to the mat. Extend your arms in front of you and reach your fingertips towards the front of the mat. Take some deep breaths, softening any tension in your shoulders as you stretch your trapezius.

3. Eagle Arms

This is an excellent pose for lateral trapezius stretches.

Stretch your arms out in front of your body and parallel with your yoga mat. Wrap your right arm under your left and bend both elbows at a 90-degree angle, pointing your fingers towards the sky. Press both your palms together and press your elbows together, lifting them to shoulder level as you breathe into the pose and stretch your trapezius.

Trapezius Stretches: 3 Useful Stretches to Try

Ear-to-Shoulder

1. Sit down on the floor with your legs crossed.
2. Slowly, move your right ear toward your right shoulder. If your left shoulder lifts as you do this, ease your head back toward the center until your left shoulder relaxes.
3. Lift your right hand above your head and rest your hand on your left cheekbone. As you rest your hand here, you're gently stretching your upper trapezius.
4. Breathe deeply as you hold this pose for at least 30 seconds.
5. Release this side and then ease your left ear onto your left shoulder and stretch out the opposite side.
6. Remember to breathe deeply as you complete these trapezius stretches.

Crocodile Pose

1. Lie flat on your stomach with your feet shoulder-width apart, resting your hands on top of each other beneath your chin.
2. Gently, rest your forehead upon your hands. This helps to release lower back compression and lengthen your spine. Close your eyes and focus on lengthening your spine, releasing tension in your shoulders, upper back, and neck.
3. Take some deep breaths and relax as you hold this position.

Shoulder Shrugs

1. To prevent your trap muscles from tightening, do shoulder shrugs at regular intervals throughout the day.
2. Pull your shoulders all the way up to your ears to exaggerate this movement.
3. Hold them there for 10 seconds and then let them drop back to a relaxed position.
4. Mix it up by rolling your shoulders backward and forwards.

How to Help Shoulder Tightness Aside from Stretching

Now we've talked about how to stretch the trapezius, let's discuss how to ease shoulder tightness without stretching.

Swing Your Arms

Stand still with your arms hanging down by your side and your palms turned towards your body. Swing your arms forward and raise your arms as high as they will go without raising the shoulders. As you lower your arms, bring them back as far as you can. Make sure the rest of your body remains still.

Invest in a Sports Massage

Sports massages are a great way to relieve muscle tension and destress. If you have chronic muscle problems, it's worth investing in a deep tissue massage as these apply more pressure than traditional massages. A 30-minute massage will help to relieve anxiety, tight muscles, and muscular pain.

Enhance Your Recovery

If you work out regularly and experience muscular tension, our MAGNAK electrolyte powder will enhance your recovery and eliminate muscle cramps. Our patented formula is electrolyte-rich, helping you to recover faster without muscle fatigue.

Order yours today!