Office stretch series – Trapezius stretch

This is a great stretch for computer users.  The trapezius muscle is a diamond-shaped muscle that originates in your neck, goes across to both your shoulders, and ends in the middle of your back.  It gets an unwanted workout when the keyboard is too high and elbows cannot be at 90 degrees of flexion.  It must work constantly to raise the arms and shoulders to the level of the keyboard.  This stretch targets the neck and top of shoulders for instant relief from cramping.

Trapezius stretch

(stretches your neck for relief of neck and upper shoulder discomfort)


  • Sit facing forward in the chair
  • Slowly rotate your head to the left and look down towards your left hip (place your left hand on your head behind the right ear to increase the stretch)
  • You should feel a slight pulling in the right side of your neck and upper shoulder – do not stretch to the point of pain
  • Hold the stretch for at least 30 seconds
  • Repeat on the other side