Overview

Upper Trapezius Stretch (上斜方肌拉伸) is a beginner-level Stretching exercise targeting the Neck, Shoulders. Hold for 60 seconds.

How to Perform

1. Sit tall and reach your right arm behind your back.
2. Use your left hand to gently pull your head to the left.
3. Feel the stretch along the right side of your neck and across the upper trapezius.
4. This muscle gets very tight from stress and desk work.
5. Hold 20-30 seconds per side.

中文说明

坐直，右臂伸到背后。用左手轻拉头部向左。感受右侧颈部和上斜方肌的拉伸。这块肌肉因压力和伏案工作容易非常紧张。每侧保持20-30秒。

Target Muscles

• Neck
• Shoulders

Benefits

• Reduces neck stiffness and pain
• Improves shoulder mobility
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2