Stretching trapezius descendens

Purpose of the exercise

Stretching exercise of the upper trapezius (trapezius descendens), levator scapulae and other neck muscles on the side of the cervical spine. Reduces tension in neck and shoulders, relieves headaches due to neck tension. Also effective for reducing tension caused by long sedentary work, computer use or stress-related neck pain.

Supplies

• Chair with straight back or standing position
• Sufficient space to move your arms
• Optional: mirror to check posture

Starting position

1. Sit upright on a chair or stand upright
2. Keep your back straight and shoulders relaxed down
3. Place both feet flat on the ground (as if sitting)
4. Let your arms hang relaxed beside your body
5. Look straight ahead, chin in neutral position
6. Relax your jaw and shoulders

Implementation

1. Lift your right arm and bring your hand over your head
2. Place your right hand on the left side of your head (above your left ear)
3. Slowly bend your head to the side to the right (lateral flexion)
4. Use your hand to gently guide the movement (no hard pull)
5. Feel the stretch on the left side of your neck and shoulder
6. Keep your left arm relaxed downwards (do not pull up)
7. Optional: place your left hand behind your back for extra stretch
8. Slowly release and return to neutral position

Points of interest

• ✓ Pull slowly and in a controlled manner (no jerking)
• ✓ Use your hand only to guide, don't force it
• ✓ Keep your shoulders low and relaxed (do not pull up)
• ✓ Only bend your head to the side (no rotation or bending forward)
• ✓ Breathe calmly and deeply during the stretch
• ✓ Feel a pleasant stretch, no sharp pain
• ✗ Avoid pulling hard on your head
• ✗ Do not turn your head while bending to the side
• ✗ Don't pull up your shoulder on the stretched side
• ✗ Do not bend forwards or backwards, only sideways
• ✗ Don't force through pain or discomfort

When this exercise

This exercise is suitable as a daily stretch for people with neck tension, stiff shoulders or a lot of sedentary work at the computer. Ideal for office workers, gamers, students or anyone sitting in the same posture for a long time. Very effective for tension headaches, neck pain caused by stress or incorrect posture. Also valuable as part of cool-down after upper body workouts or as a pause exercise during long sitting sessions. Can be used in rehabilitation after neck injuries or whiplash to restore mobility (in consultation with physiotherapist). Perfect as a morning or evening routine to reduce tension. Suitable for all ages and levels. For acute neck pain, whiplash, herniated disc in the neck, or severe headache, have it assessed by a doctor or physiotherapist first. Stop in case of tingling, radiating pain to arms, or dizziness. Do not force - stretch should feel comfortable, not painful.