Stretch & Strength: Traps & Neck – Mobility That Lasts

Tightness in the traps and neck can cause stiffness, headaches, and tension that travels into the shoulders and upper back. These muscles are heavily involved in posture, head position, and shoulder movement. When they’re weak or overworked, discomfort tends to linger.

Stretching can relieve that tension, but to keep it away, you need activation (training the muscles to engage correctly) and integration (teaching them to work as part of full-body movement).

Choose one of each, and you’ll help your neck and shoulders feel more relaxed and supported throughout the day.

Activation: Seated Chin Tucks

Purpose: Activates deep neck flexors to improve head and neck alignment.

How: Sit or stand tall. Without tilting your head, gently draw your chin straight back, creating a “double chin” feeling. Hold briefly, then relax.

Why It Works: Strengthens the stabilizing muscles in the neck, helping counter forward head posture and reducing strain on the traps.

Integration: Farmer’s Carry with Packed Neck

Purpose: Builds trap and shoulder stability while reinforcing proper neck alignment under load.

How: Hold a weight in each hand at your sides. Stand tall with shoulders back and neck in a neutral position. Walk slowly, maintaining posture and steady breathing.

Why It Works: Integrates neck and trap stability into a functional carrying movement used in daily life.

How to Use This

After your stretching session (or at home), do:

• Chin Tucks: 2–3 sets of 8–12 reps

• Farmer’s Carry with Packed Neck: 3–4 sets of 20–40 seconds

These exercises can be scaled back to make them easier or progressed to give your body a bigger challenge. Reach out to me to learn how.

Consistently pairing your stretches with these moves helps you turn short-term relief into lasting neck and shoulder comfort.

Have questions or want to schedule your next stretch or strengthening session? Reach out—I'm happy to help.