Move · Videos · Stretching · 7 min

Seated Neck and Upper Trap Stretches

Seated Neck and Upper Trap Stretches — video by Dr. Andrea Furlan Play · 6:43

Video by Dr. Andrea Furlan on YouTube · Open on YouTube

A physiatrist shows simple seated stretches for the sides, back and front of the neck and the upper trapezius, holding the chair for support, plus firm self-massage of tender spots. Good for tight, tender neck muscles.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 6

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  1. Side of the neck: hold the chair with one hand, tilt your head away, breathe in and ease further over ten counts. 1:03
  2. Other side: hold the chair with the other hand and repeat the three counts of ten. 2:10
  3. Upper trapezius: turn about 45 degrees and draw your nose toward the opposite knee, three times each side. 2:52
  4. Back of the neck: hands behind your head, elbows relaxed, let your head drop forward for a count of ten. 3:52
  5. Front of the neck: look up toward one top corner of the room, then the other. 4:26
  6. Self-massage: press firmly into tender spots in the neck, the upper trapezius and along the base of the skull. 4:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold the chair seat with one hand to anchor the shoulder down
  • For the upper trap, turn about 45 degrees and aim your nose toward the opposite knee
  • Breathe in, then ease a little further as you count to ten

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesside, diagonal, forward and look-up neck stretches
  • Upper back movesseated forward bend with head down

Easier option from the coach: Seated, holding the chair; the forward bend needs only one hold

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Andrea Furlan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety