Therapeutic exercise
Upper-Trapezius Stretch
Stretches the upper trapezius — a muscle that is commonly hypertonic in patients with mechanical neck pain. Relieves the sensation of heaviness and tension in the neck and shoulders.
How to perform
- Starting position. Sit with your spine upright and grip the edge of the chair with your right hand to stabilize the shoulder on that side.
- Step 2. Tilt your head to the left, bringing your left ear toward your left shoulder.
- Step 3. Deepen the stretch by resting your left hand on the side of your head — without forcing.
- Return. Hold for 30 seconds, then repeat on the other side.
When not to perform
- Dizziness with cervical movement
- Diagnosed cervical instability
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Levator Scapulae Stretch
Stretches the levator scapulae — a classic culprit in posterolateral neck pain and that sensation of heaviness around the neck, typical of people who spend long hours with the head forward in front of screens.
Cervical Retraction (Chin Tuck)
Activates the deep cervical flexors — longus colli and longus capitis — muscles essential for cervical stabilization and frequently inhibited in chronic neck-pain patterns.
Multidirectional Cervical Isometrics
Safe isometric strengthening of the deep cervical musculature without joint movement. Ideal for spondylosis when active range of motion is uncomfortable.