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Exercises and Stretches — Trapezius

Neck Protraction Stretch

Posted by Judith Winer on

      Technique: • Stand or sit upright • Keep your head up facing straight ahead • Push your head forward by sticking out your chin   Primary muscles: Semispinalis cervicis. Spinalis cervicis. Longissimus cervicis. Splenius cervicis. Secondary muscles: Levitator scapulae. Trapezius. Rhomboids.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis).   Note: Keep your head up during this stretch. Do not let your chin fall towards the ground.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Reaching Forward Upper Back Stretch

Posted by Judith Winer on

      Technique: Stand straight Extend your arms forward, parallel to the ground Place one hand on top of the other Push your hands forward as far as possible Let your head fall forward   Primary muscles: Trapezius. Rhomboids. Secondary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis. Longissimus capitis and cervicis. Splenius capitis and cervicis.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain.   Note: Concentrate on separating your shoulder blades as you reach forward with...

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Reaching Upper Back Stretch

Posted by Judith Winer on

    Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole   Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Teres major.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: Keep your body relaxed during the stretch, allowing your upper back to round out and your shoulder...

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Cross Over Shoulder Stretch

Posted by Judith Winer on

    Technique: Stand with your knees slightly bent. Cross your arms and bend down to grab the back of your knees Rise upwards slowly until you feel tension in your upper back and shoulders   Primary muscles: Trapezius. Rhomboids. Latissimus Dorsi. Secondary muscles: Teres minor.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: Keep your shoulders parallel to the ground and avoid twisting or turning sideways.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly      ...

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Lateral Neck Stretch

Posted by Judith Winer on

      Technique: • Sit or stand upright • Look forward • Place your hands behind your back • Slowly move your ear towards your shoulder   Primary muscles: Levator scapulae. Trapezius. Secondary muscles: Sternocleidomastoideus. Scalenus anterior, medius and posterior.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis).   Note: Keep your shoulders relaxed and your hands behind your back. Avoid lifting your shoulders when you tilt your head sideways.             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly      ...

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