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The trapezius is a large,
powerful muscle that
covers a kite-shaped area,
extending from the base
of the skull downward
over the upper spine and
laterally to the clavicle and
scapula. The trapezius
can be divided into three
distinct sections: upper,
middle, and lower.
The lower fibers are often
weak and underutilized and
the upper fibers are often tight
and overutilized for lifting,
carrying, and pulling, as well
as maintaining a forward-
head posture. This contributes
to what massage therapists
commonly see in their clients:
elevated shoulders. Additionally,
prolonged "kyphotic"
posturing, such as occurs
with driving and computer
work, may lead to further
problems. Lengthening of these
shortened muscles is essential
to relieving pain. Here's how:
UPPER TRAPEZIUS
STRETCH
1. Begin seated or standing.
2. Inhale as you lift your head
up, reaching the crown of
your head toward the sky.
3. Exhale and tip your head
toward your shoulder.
4. Rest your hand on your
head, staying relaxed as
you gently pull your head
toward your shoulder to
increase the stretch.
5. Return to center and
repeat on other side.
Christy Cael is a licensed massage
therapist and certified strength and
conditioning specialist. She is the author
of Functional Anatomy: Musculoskeletal
Anatomy, Kinesiology, and Palpation for
Manual Therapists (Lippincott Williams &
Wilkins, 2009).
Stretch the
Trapezius
By Christy Cael