upper back·mobility

Upper trap stretch

Sit tall. Place one hand under your thigh (anchors the shoulder down). With the other hand, gently pull your head sideways toward the opposite shoulder. 30-second hold per side. Releases the upper trapezius — the muscle that knots up first under stress and screen-time, the source of most tension headaches.

Secondary muscles

shoulders

Form cues

1Anchor the same-side hand under your thigh — pin the shoulder DOWN
2Pull the head with light pressure, no jerking
3Stretch felt in the side of the neck, not the shoulder

Common mistakes

Letting the shoulder hike up as you pull (cancels the stretch)
Pulling hard — neck muscles need time, not force

Back to catalog