Stretching the trapezius muscles is a great way to improve flexibility, range of motion, and upper back strength and reduce the risk of injury. It is also beneficial for opening up theshouldermuscles, depending on the variation used.

This is a good reason to include the trapezius stretch during an arm or upper body workout! Stretching not only complements the workout, but also plays an essential role in a comprehensive exercise program. Discover all the benefits of this type of stretching in this article.

The Benefits of Stretching for Traps

The trapezius stretch targets all three head muscles (upper, middle, and lower), and can also open up the shoulder muscles. This stretch, like allstretches, helps relieve muscle stiffness and tension caused by the stress of exercise or other daily activities.

The following benefits are great reasons why you might want to consider adding the trapezius stretch to your existing upper body and shoulders routine:

• Increased flexibility
  
• Improved range of motion
  
• Improved muscle function
  
• Decreased stiffness and muscle tension
  
• Improved posture
  
• Relaxation and well-being
  
• Reduced risk of injury
  
• Improved strength
  
• Increased athletic performance

6 Trapeze Stretches for Beginners to Try

Release of trapezius

This very simple exercise can be done anywhere in order to relieve the tensions accumulated in the neck and cervical.

To do this, you must inhale and raise your shoulders very high. Next, hold for 3-4 seconds at the top, then release all of a sudden, blowing out. This exercise, to be repeated if necessary several times in a row, circulates the blood, relaxes the trapezius muscles and works on breathing. This stretch relieves tension in the neck accumulated at work, by stress or after sports training.

Shoulder rotations

To relieve knotted or overworked trapezius muscles during your session, you can practice the shoulder rotation anytime and anywhere.

This stretch consists of small rotations of theshouldersback and forth. By doing several sets of 10 rotations each day, the trapezius gradually relaxes and tension disappears. Remember to raise your shoulders well to make the stretch effective down to your neck.

Arms Back Upper Trapezius Stretch

This trapezius stretch is very effective at the end of the session to relieve your neck and upper backmuscles.You just need to follow these steps:

• Grab one of your arms to pull it down and have the shoulders in external rotation.
• Exhale and raise your neck to stretch it away from your arm, first in extension and then in rotation.

Stretching the middle trapezius and infraspinatus with the leaning torso using a dumbbell

This stretching is done simply with a weight that will stretch the trapezius muscle. To do this, you must stand facing a wall or a table at medium height.

Grasp the weight and let it pull the shoulder blade and middle trapezius for several seconds. Repeat the exercise to relieve tension.

Stretching of the rhomboids and trapezius on all fours

To perform this stretch, follow these steps:

• Place onearmon the floor at stomach level.
• Inhale as you lift the scapula outward.
• Exhale and stretch the arm inwards.
• Continue the stretch by moving the arm laterally to soften all the muscle fibers.
• Increase amplitude as you breathe.

Stretching of the lats and trapezius muscles in the rolled-up Japanese position

This stretching position straight from Japan will help you relieve the entire upper back. To do it, you have to stand on the ground and roll up your body to stretch yourback musclesand trapezius muscles while relaxing. Take deep breaths to accompany this stretch.

More difficult trapezius stretches to challenge yourself

Ready for a challenge? Once you’ve built up significant strength in your shoulders and upperbackand are comfortable with the trapezius stretches above, you can add these advanced variations to increase the challenge of the stretch:

• Trapezius and cervical stretches, lying on your back with your shins on the ground, do not cause excessive pressure on the neck. Breathing may seem difficult; take time to relax. The goal of this exercise is to put the shins on the ground.
  
  Lying on your back, raise your buttocks to swing your legs over your head so that your shins can rest on the floor. You can use a wall to lower your legs and learn how to stretch. The palms of the hands can be brought next to the face to amplify the stretch of the middle and lower trapezius.
• The Eagle Pose, also called Garudasana in yoga practice, is a standing balance position in which one leg is crossed over the opposite leg, while the arm on the opposite side is crossed over the other arm. To do this pose, stretch your arms out in front of you. Cross your right arm under your left arm and bring your palms together.
  
  Crossing the arms and hands stretches the back and shoulders. Next, raise your elbows to shoulder level and hold your hands away from your face before bending your legs and lifting your right foot. Then wrap the right leg around the left leg, then bend your knees more in order to go down a little more. Stay balanced in the position and remember to breathe well. To keep your balance, fix a point in front of you. This stretch requires more concentration and practice for a realization that allows optimal stretching of the trapezius muscles.

Common Mistakes When Doing a Trapezius Stretch

The trapezius stretch is a great addition to your upper bodyworkout.However, even stretching can cause discomfort or injury if not done correctly. Avoid the following common mistakes for safe and effective stretching:

• Rounding the back: either arching or rounding the back indicates poor posture during exercise. This is easily solved by keeping your abs tight and your chest high during your stretch. Focus on proper body mechanics and spinal awareness to properly stretch the biceps.
  
• Putting pressure on the neck and the nape of the neck: the trapezius muscles, which play an essential role in the articulation of the head, are often under tension due to daily stress, poor posture at work and sports. This is why it is important to perform the trapezius stretches without forcing the neck or the nape of the neck. You must learn to breathe well and not strain if you feel extra tension appearing there.
  
• Overstretching: Overstretching can increase the risk of muscle injury. Perform the exercise by stretching to a point of tension, not pain. This will maximize your stretching benefits, reduce potential injuries, and promote a positive experience.
  
• The trapezius stretch is not a ballistic (bouncing) stretch but a controlled movement that includes a static (holding) stretch. It is recommended to avoid ballistic stretching as muscles and tissues are more susceptible to injury. It is also recommended that ballistic stretches be performed under the supervision of a qualified sports expert.

Precautions to take for your trapezius stretches

Stretching is often recommended after a workout to preventsoreness. The evidence is conflicting as to whether stretching really helps reduce muscle soreness. If you stretch consistently, you will increase your flexibility and improve your range of motion.

All of these factors will help make movement easier so you are less likely to feel stress or tension. Talk to your doctor before starting any new exercise program, especially if you have upper body injuries.

If during the trapezius stretch you develop persistent pain that goes beyond mild discomfort and does not heal within a few days, stop stretching.

Several stretches and simple movements have been presented to you to relieve the tension in the trapezius muscles, especially at the level of the neck. Take a few minutes at the office to relieve them by performing these little exercises that require little effort.

In Summary: The Trapezius Stretch

Trapezius stretches are therefore very beneficial for the health of your muscles,joints, tendons, and nerves. So you can incorporate stretching before or after your exercise routine to gain mobility or flexibility.

And if you need an extra challenge, you can try the harder stretches featured in this article! Pay attention to the execution of your movement so as not to injure yourself and over-stretch your muscles. Trapeze stretches must be done with care, and we advise you to favor quality over quantity!