Upper Trapezius

The trapezius muscle is a large superficial muscle that spans the neck, shoulders and back.  It is divided into 3 sections:
  • upper fibers
  • middle fibers
  • lower fibers
Here we will look at the upper fibers which are located at the top of the shoulder and span up the back of the neck and attach at the back of the skull.  This muscle works to move the neck in several different directions, and so, can affect the flexibility of the neck.  Poor posture is a major contributor to tight and sore upper traps.  People who work long hours sitting at a desk or driving are particularly prone to developing posture-related upper trapezius pain. 
Stretching the upper trapezius is a great way to reduce this tension and can easily be performed throughout the day.  If you are experiencing neck and shoulder pain, try performing the following stretch several times throughout your day.

1. Stretch

Hold Time:  30-90 seconds
Frequency: 1-3 times per day for a total of
5 minutes per week