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How to Stretch the Upper Trapezius

  • Writer: Patrick Walsh
    Patrick Walsh
  • May 12
  • 3 min read

Updated: Aug 13

Got Tight Traps? Here’s What I Tell Patients All the Time

Okay, if your shoulders are constantly creeping up toward your ears, or your neck feels like a rubber band stretched too tight — your upper trapezius might be crying for help.


I see it every week here in the clinic. Desk jobs, phone time, driving — it all adds up. That’s why I put together this short guide (and a quick video demo) to help you loosen things up fast.



What Is the Upper Trapezius, and Why Does It Matter?

Let’s take a look. The trapezius is a big ol’ muscle that runs from the base of your skull all the way down your upper back. The upper part? That’s the strip that lifts your shoulders and helps turn your head.


Why should you care? Because when it’s tight, it can:

  • Trigger tension headaches

  • Limit how far you can turn your head

  • Pull your posture out of whack

  • Make your shoulders feel like they’re locked up


Sound familiar? Keep reading.



5 Good Things That Happen When You Stretch It

You’ve got to give this a shot — here’s why:

  • ✔ Loosens neck and shoulder tension

  • ✔ Cuts down on those nagging headaches

  • ✔ Helps you sit (and stand) taller

  • ✔ Boosts blood flow — your muscles will thank you

  • ✔ Fits perfectly into your chiropractic care plan



Quick Stretch You Can Do at Your Desk (Or Anywhere)


how to stretch the upper trapezius

Here’s exactly how I show patients in the office:

  1. Sit tall. Let one shoulder go limp — totally relaxed.

  2. Gently tilt your head away from that side.

  3. Lightly rest your opposite hand on your head and apply gentle pressure. Just enough.

  4. Hold for 20 to 30 seconds.

  5. Repeat on the other side. Always even it out — the body hates being lopsided.

"Whatever you do to one side, do to the other."

*Double Click to Play Video*

Learn how to properly stretch your upper trapezius to ease neck tension and shoulder stiffness. Dr. Patrick Walsh demonstrates a simple technique that helps relax overworked muscles—perfect for anyone who sits at a desk or carries stress in their shoulders. Remember: hold each side for 20–30 seconds, and don’t rush the stretch!

View Full YouTube Video Transcript Here

"Okay, so the upper traps is going to be just the opposite. What you're going to do is, you're going to relax the shoulder—relax that side—and you're just going to gently pull over, right?

You're going to hold stretches at least 20–30 seconds, okay? Whatever you do to one side, you do to the other, okay? The body hates asymmetry. So that's one stretch—the upper traps."



Trap Stretching Mistakes I See All the Time

Don’t make these — they can do more harm than good:

  • ❌ Lifting the shoulder you’re trying to stretch (defeats the purpose)

  • ❌ Yanking on your head like it owes you money

  • ❌ Only stretching one side (seriously, don’t)

  • ❌ Rushing it — give your body time to release



Want to Level Up? Pair It With These

If you really want relief, don’t stop with one muscle. These stretches work as a team:


These areas connect in a chain — what affects one, affects the others.



When It’s Time to Go See Someone

If this stretch isn’t cutting it, or you feel numbness, sharp pain, or your posture’s totally off — don’t wait.


At Walsh Chiropractic and Physical Therapy of Hagerstown, we help folks just like you with:



Don’t Just Power Through — Let’s Get You Checked Out

You don’t have to live with tight traps, sore necks, or tension that never quits.





Quick FAQs — Because You’re Probably Wondering

How often should I do this stretch?

Once a day, especially if you’re working at a desk, driving, or stressed out.

Is a little soreness normal?

Yep — but if you feel burning or pain, back off and get it checked.

Can this help with headaches?

Absolutely. Especially those ones that start in the neck and crawl up your head.



More Helpful Stuff

Here’s where you can keep learning:


Let’s get you moving better, feeling better, and back to doing what you love.


Serving Hagerstown and Surrounding Areas

Walsh Chiropractic and Physical Therapy of Hagerstown is located in Hagerstown, MD—but we regularly care for patients from throughout the surrounding region. Many people choose to travel a short distance to our office because they’re looking for a more complete approach to health—one that blends chiropractic care, physical therapy principles, and personalized wellness strategies.

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Whether you're seeking relief from pain, recovering from an injury, or simply working toward better movement, we’re proud to serve individuals and families from across the Tri-State area.

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Click here to learn more about the services we offer to Hagerstown, MD and surrounding areas.

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meet dr patrick walsh - board certified chiropractor and owner of walsh wellness center

Meet Dr. Patrick Walsh

Dr. Patrick Walsh is a board-certified chiropractor with 13 years of hands-on experience and the owner of Walsh Chiropractic and Physical Therapy of Hagerstown. He earned his Doctor of Chiropractic degree from Northwestern Health Sciences University and is fully licensed in the state of Maryland. Dr. Walsh is certified in physiotherapy and has successfully completed all four parts of the NBCE board exams. His areas of expertise include chiropractic care, pediatric and prenatal chiropractic, sports injury treatment, pain relief, dry needling, and physical therapy. He provides trusted, patient-centered care for individuals of all ages.

 

Learn more about Dr. Walsh →

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