top of page

Get Instant Neck and Shoulder Pain Relief with this Simple Stretch

Many people experience the pain of "tech neck," a condition that causes chronic pain in the neck and shoulders. It occurs comes from having a slouched posture while using electronic devices. This problem emerges when folks bend their necks forward to view smartphones, computers, TVs, or other electronic screens.

One effective way to counteract the pain associated with "tech neck" is through the upper trapezius stretch. The trapezius muscle, often referred to as the "traps," is a large muscle bundle extending from the back of the head and neck to the shoulders, comprised of three parts: the upper, middle, and lower trapezius.

Stretching the "upper trapezius" is beneficial in alleviating the pain linked to tech neck by loosening the tightened muscles involved in this syndrome. While various stretches can help, the upper trapezius stretch stands out as a personal favorite due to its immediate relief and the convenience of performing it anywhere.

Here's how to perform the Upper Trapezius Stretch:
  1. Maintain optimal posture by kneeling or standing, ensuring shoulders and head are in neutral alignment with a lordotic curve in the lower back.

  2. Draw your navel inward.

  3. Retract and depress the scapulae (shoulder blades in your back) on the side being stretched.

  4. Place one arm behind your back as high as you can.

  5. Hold the side of your head with your other hand.

  6. Slowly laterally pull to flex your head, bringing one ear towards the same-side shoulder.

  7. Hold the stretch position for 30 seconds.

  8. Switch sides and repeat.

  9. Note: Keep your head in lateral alignment throughout the stretch.

Below is a video of how to perform this stretch.

If you're interested in learning essential fitness and self-defense strategies, Check out my book, "The Short Fight," available on Amazon via this link: 

 As a bonus, you'll gain free lifetime access to my video library, containing over 100 self-defense and fitness videos, accessible at  

Looking to get into the best shape of your life? Check out our fitness training programs here: 


 "Your support means the world to me, and I would be incredibly grateful if you could take a moment to leave a review of my book, "The Short Fight" on Amazon. Your feedback not only encourages me, but also enables me to keep offering free training for you. Your review can make a real difference. Just click on this link: 

Thank you immensely for your time and support!" 

Until next time, Stay Safe! 

Lawrence Castanon 

Author, The Short Fight 


Upper Trapezius Stretch

106 views0 comments

Recent Posts

See All


bottom of page