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Got Neck/shoulder Pain? Do This Exercise.

Many folks have developed a syndrome called "tech neck". Tech neck, is a frequently painful condition that results from the hunchback slouch many individuals employ when they’re using their electronic devices. The issue starts when you bend your neck forward so you can look at your smartphone, computers, TV, or other electronic devices.

The upper trapezius stretch can help offset "tech neck" and the pain associated with it. The trapezius muscle is a large muscle bundle that extends from the back of your head and neck to your shoulder. It is composed of three parts: the upper trapezius, middle trapezius, and the lower trapezius. The trapezius is commonly referred to as the traps.

Stretching the "upper trapezius" helps in relieving the pain associated with tech neck by loosening up the tightened muscles involved in tech neck syndrome. There are other stretches that help as well, but this is one of my favorites as it offers immediate relief, and can be performed anywhere.

How to perform the Upper Trapezius Stretch:
  1. Kneel or stand in optimal posture - shoulders and head in neutral alignment with a lordotic curve in your lower back.

  2. Draw your navel inward.

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

  4. Slowly laterally flex your head, pulling one ear to the same-side shoulder.

  5. Hold the stretch position for 30 seconds.

  6. Switch sides and repeat.

  7. Note: Make sure to keep your head in lateral alignment when doing this stretch.

Below is a video of how to perform this stretch.

For more exercises to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

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Until next time, Stay Fit!

Lawrence Castanon,

Author, The Short Fight

Upper Trapezius Stretch

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