4 Ways to Loosen Your Trapezius Muscles

The trapezius muscle is a large, kite-shaped muscle covering the upper back, extending from the base of your skull down to the middle of your spine. It plays a crucial role in neck and upper back movement, as well as controlling the shoulder blades.

Tightness and discomfort in the upper trapezius are common, often caused by stress, poor posture, or prolonged desk work. If left unchecked, this tightness can lead to headaches and restricted movement.

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How to Relieve Trapezius Tightness

If you're experiencing tension in your traps, try these four effective techniques to loosen the muscles and prevent pain.

1. Check Your Shoulder Position Throughout the Day

Your posture plays a huge role in trapezius tightness. Whether you’re working at a desk, exercising, or even just standing, take a moment to check in on your shoulder position.

  • Are your shoulders hunched or elevated?

  • Are they rounded forward?

  • Do they feel tense or contracted?

Your shoulders should ideally be aligned with your collarbone in a neutral position. Try this simple fix: drop your shoulders naturally and relax. Many people don’t realize they’ve been tensing their shoulders for hours until they actively release them!

2. Perform Shoulder Shrugs and Rolls

A quick and easy way to release upper trapezius tension is by doing regular shoulder shrugs and rolls:

  • Shrugs: Lift your shoulders all the way up to your ears, hold for a few seconds, then let them drop completely.

  • Shoulder rolls: Slowly roll your shoulders forward and backward to help improve mobility and circulation in your traps.

Repeat these exercises several times throughout the day to keep your shoulders loose and mobile.

3. Stretch Your Traps

Stretching is key for relieving tightness and improving flexibility. Try these three simple stretches:

  • Forward Stretch: Place both hands on the crown of your head and gently pull your chin toward your chest as if nodding. Hold for 10-20 seconds, repeat 2-3 times.

  • Side Stretch: Place one hand on the crown of your head and pull your head toward your shoulder. For a deeper stretch, sit on the opposite hand to depress the shoulder. Hold for 10-20 seconds, repeat 2-3 times per side.

  • Diagonal Stretch: Place one hand on your head and gently pull diagonally forward as if sniffing your armpit. Sit on the opposite hand for a deeper stretch. Hold for 10-20 seconds, repeat 2-3 times per side.

4. Use a Massage Ball (or Get a Massage!)

Massaging the trapezius muscles helps release knots and reduce tension. You can do this at home with a firm massage ball or opt for a professional massage.

  • Self-massage technique:

    • Use a round or spiky ball to apply pressure to tight spots in your traps.

    • Press against a wall and slowly roll the ball over sore areas.

    • Hold pressure on any particularly painful spots for 60 seconds until you feel relief.

  • Professional treatment:

    • A physiotherapist or myotherapist can provide deep tissue massage, trigger point therapy, and dry needling to target stubborn knots.

    • A specialist can also assess your posture and mobility to create a personalized exercise program for long-term relief.

At Jannali Physio Focus, we specialize in treating muscular tension, posture correction, and mobility improvement. If you're experiencing ongoing trapezius tightness, book a session with our team for expert assessment and targeted treatment!

Book a Physiotherapy Consultation Today


Convenient Sutherland Shire Location – Easily accessible for residents of Jannali, Sutherland, Kirrawee, Engadine, Gymea, Cronulla, Caringbah, and surrounding suburbs.

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