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Kneeling Upper Trap Stretch

A flexibility exercise that targets the upper trapezius muscles through controlled kneeling stretch movements, improving neck and shoulder mobility and reducing tension.

Exercise Overview

Category

Flexibility

Exercise_Type

Mobility

Difficulty_Level

Beginner

Technique

Kneel on the floor with proper posture. Gently tilt your head to one side while keeping your shoulders relaxed. Hold the stretch position and breathe deeply. Repeat on the opposite side.

Starting Position

Begin kneeling on the floor with proper posture, shoulders relaxed, and core engaged.

Finishing Position

Return to neutral head position while maintaining proper form and control.

Form Cues

Tilt head gently, keep shoulders relaxed, breathe deeply, maintain form

Common Mistakes

Forcing the stretch, poor posture, not breathing, lack of control

Progression Tips

Increase hold time, add gentle pressure, perform variations, or extend duration.

Regression Tips

Reduce hold time, perform seated variations, or practice basic neck stretches.

Safety Notes

Stop if you experience pain in the neck, shoulders, or upper back. Maintain proper form to avoid injury. This exercise requires good neck mobility and control.