The 10 Best Stretches For Your Traps

Give your upper back some TLC.

How to stretch your traps, according to fitness trainers.


The traps refer to the diamond-shaped trapezius muscle that extends from your neck to your shoulder blades, says trainer Emily Higgins, CPT. It can feel tight after a set of back exercises — or if you sit for too long. Here, 11 trap stretches to try, straight from the pros.


Head Tilt

A simple head tilt stretches your upper back, says Higgins.

- Sit or stand upright with a neutral spine.

- Place one hand on your head.

- Gently pull head toward shoulder.

- Feel a stretch in traps.

- Hold for 30 seconds.

- Repeat twice on each side.