Neck · Shoulder · Farmington Hills

How to Ease Upper Trap Pain: Neck and Shoulder Exercises

A nagging ache between your neck and shoulder can make desk work, driving, and exercise uncomfortable. Here are a few ways to explore the area without assuming one muscle explains everything.

Dr. Mitch Israel

By Dr. Mitch Israel
Originally published February 25, 2025 · Updated October 15, 2026

A desk worker holding their neck and shoulder

The upper trapezius, often called the upper trap, runs from the back of your neck across the top of your shoulder. It helps move and support your head and shoulder blades.

When this area feels tight, it is tempting to stretch or massage it repeatedly. Those approaches may help for a while, but the feeling can also relate to neck movement, shoulder strength, training load, stress, or time spent in one position.

I'm Dr. Mitch Israel, owner of SYMYO Sports Therapy in Farmington Hills. At our clinic, we assess how the neck, shoulders, and upper back work together to understand what may be limiting you.

Watch: Upper Trap Pain Exercises

My original video demonstrates a gentle stretch with an isometric effort, neck movement, and a low bear hold. Use comfortable versions and skip anything that increases your symptoms.

Prefer to watch on YouTube? Open the exercise video →

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1. Try a Gentle Upper Trap Stretch

The video shows a seated side stretch. Keep it easy; you should not need to pull hard on your head.

  1. Sit comfortably and hold the edge of your chair with one hand if that feels okay.
  2. Let your head tip gently away from that shoulder.
  3. Pause where you feel a mild stretch. Breathe normally.
  4. To try the isometric version, gently press your head into your hand for a few seconds without allowing it to move. Relax, then return to a comfortable position.

Skip the isometric effort if it hurts or makes you feel dizzy, lightheaded, or unwell.

2. Explore Comfortable Neck Movement

The video also demonstrates a chin tuck followed by looking upward. Try a smaller, slower range first.

  1. Sit or stand in a comfortable position.
  2. Gently draw your chin back a small amount without forcing your head down.
  3. Return to neutral, then look slightly upward only if that feels comfortable.
  4. Repeat a few times with smooth, controlled movement.

Do not push through a pinch or sharp pain. You can practice small neck turns instead if those feel easier.

3. Build Shoulder and Trunk Control

The low bear hold in the video is a more demanding option that challenges shoulder and trunk strength. Start with an easier position if you are new to it.

  1. Begin on hands and knees with your hands under your shoulders.
  2. Gently press the floor away and keep your back comfortable.
  3. If it feels manageable, lift your knees just an inch for a short hold.
  4. Set your knees down and rest. Repeat only while you can keep the position comfortable.

You can start by practicing the hands-and-knees position without lifting your knees. Stop if your wrists, shoulders, or neck become painful.

Why Might Upper Trap Tightness Keep Coming Back?

A short-lived response to stretching does not necessarily tell you why the area feels tight. It can help to consider how your neck moves, how your shoulder blades work, your activity and workload, and whether you have enough strength for the day-to-day demands you place on your body.

You do not need to hold one perfect posture all day. Changing positions and building the ability to tolerate your activities can be more useful than trying to keep your shoulders pulled back at all times.

At SYMYO, we use Reduce, Restore, Reinforce: reduce symptoms, restore useful movement, and build the strength and control that support the things you want to do.

If neck or shoulder tightness keeps getting in your way, learn about neck care and shoulder care in Farmington Hills, or see how our Movement & Performance Assessment works.

Stop an exercise if it causes pain or worsening symptoms. Seek medical advice for persistent symptoms, new weakness or numbness, or severe headache. This article is general education and does not replace individual care.

Common Questions About Upper Trap Pain

Where do people usually feel upper trap discomfort?

The upper trapezius runs from the base of the skull and neck across the top of the shoulder. People may feel soreness in that area, but the location alone does not identify the cause.

Can upper trap tightness cause a headache?

Neck and shoulder discomfort can occur alongside headaches, but headaches have many possible causes. A tight feeling does not prove that the upper trapezius is causing a headache. Seek medical advice for severe, new, or unusual headaches.

Should I stretch my upper traps every day?

Gentle movement or stretching may feel good, but you do not need to force a stretch simply because the area feels tight. See how your symptoms respond and look at strength, workload, and neck and shoulder movement too.

What if these exercises make my neck or shoulder hurt?

Stop and reduce the range or effort. If symptoms persist, worsen, spread into your arm, or include new weakness or numbness, seek advice from a qualified health professional.

Want to Understand How Your Body Is Actually Moving?

If you have tried to fix your posture, loosen tight muscles, or follow random exercises and still do not know what your body needs, an assessment can help.

The SYMYO Movement & Performance Assessment measures your mobility, strength, balance, posture, and overall movement. You will understand what is working well, where there is room to improve, and what deserves attention.

Learn About the Assessment

About Dr. Mitch Israel

Dr. Mitch Israel, owner of SYMYO Sports Therapy

I'm Dr. Mitch Israel, a sports chiropractor and rehab specialist and the owner of SYMYO Sports Therapy in Farmington Hills, Michigan.

I created SYMYO to help people do more than temporarily feel better.

My goal is to help you understand your body, improve what actually needs improving, and build the strength and confidence to keep doing the things you enjoy.

When general advice is not enough, a personalized assessment and plan can make the difference.

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