Upper Trap stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Upper Trap stretch )

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Name of exercise  Stretch Trapezius upper
Other names of exercise Upper Trap stretch
Description of exercise The Upper Trap stretch exercise is a simple and effective way to alleviate tension and tightness in the upper trapezius muscle, which is located in the upper back and neck area. To perform this stretch, stand with your feet shoulder-width apart and gently tilt your head to one side, bringing your ear towards your shoulder. Place your hand on the opposite side of your head and gently pull down to increase the stretch. Hold for 15-30 seconds and then switch sides. This stretch can help improve flexibility and range of motion in the neck and upper back, and can also help relieve headaches and neck pain caused by tension in the upper trapezius muscle.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place arm behind back.
  • Grasp arm with other hand as shown.
  • Bend neck sideways as you pull your arm.
  • Repeat on other side.

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    Video Tutorial

     

    Body Part Neck, Chest, Shoulder
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Retraction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Reduced neck and shoulder tension
  • Increased range of motion
  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Increased blood flow to upper back and neck muscles
  • Improved breathing
  • Reduced headaches
  • Improved athletic performance
  • Reduced stress and tension in upper body

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Upper Trap stretch exercise should be avoided if you have any neck or shoulder injuries, as it can exacerbate the pain and discomfort in these areas. It is also not recommended for individuals with a history of vertigo or dizziness, as the movement involved in this exercise can trigger these symptoms. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and potentially harm the developing baby. If you experience any pain or discomfort while performing the Upper Trap stretch, stop immediately and consult with a medical professional for proper guidance and modifications.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before performing the stretch
  • Avoid overstretching
  • Keep shoulders relaxed
  • Maintain proper posture
  • Breathe deeply and slowly
  • Do not force the stretch
  • Stop if you feel any pain
  • Hold the stretch for 10-30 seconds
  • Do not jerk or bounce while stretching
  • Consult a professional if you have any injuries or medical conditions.

    • Helpful in Diseases

  • Shoulder pain
  • Neck pain
  • Tension headaches

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    Frequently asked questions

     

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