Stretching Of Trapezius And Neck

Demonstration of how to stretch the upper and middle fibres of the trapezius muscles…

You can do this sitting or standing. A hand on your head, you pull slowly to tilt your head to the side. This exercise stretches the sternocleidomastoid, all (anterior, middle and posterior) scalenes muscles, the upper part of the trapezius, splenius capitis , splenius cervicis , semispinalis and small spine muscles like longus colli, rectus capitis posterior minor, rectus capitis lateralis and rectus capitis posterior major muscle.


Pull your head slowly with caution. Stretching should be done gradually.


While you pull your head, lower your shoulders to feel the stretch of your trapezius.


Quadrupeds and anthropoids (such as the gorilla) have very powerful neck muscles to prevent the head from tipping forward.


For the human being, it’s different. When the human being is fully biped depleted thus a vertical position with the head at the top of the spine , the muscles neck have become less powerful because the muscle’s neck have solely as a function of balancing the head.


When the human being became biped, the morphology changed. The face‘s size decreased, the brain’s size increased and the occipital hole moved to the center of the skull. As the head is at the top of the spine, the neck’s muscles have the function of stabilizing the head


Gorilla which is partially a quadruped has a larger face, a smaller brain and the occipital hole is towards the back. To prevent that head tits forward, the neck’s muscles are very powerful and developed.

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June 11, 2019

I have issues with an old cervical spine injury that causes my neck and traps to tense up pretty badly on a daily basis. There is some scare tissue and I have to do a routine similar to this just to be able to function

October 27, 2020

I have the same issue on the right side of my upper back /.traps. It becomes VERY hard to loosen up during contest prep or when i become leaner. The only thing i can do which helps is to “strip” the muscles in my neck… with a massage.

October 26, 2020

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