The upper trapezius is where most people hold stress. It elevates your shoulders toward your ears when tense. These stretches release trap tension that causes neck pain, headaches, and shoulder tightness. Get personalized mobility routines: Start your 14-day free trial Why This Matters Chronically tight upper traps create tension headaches, neck pain, and restricted shoulder movement. The traps connect your skull, spine, and shoulder blade. Releasing them affects all these areas. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 8 Bring your hand to your head and tilt your head in the same direction. Move your hand away from your face and tilt your head in the other direction. Exercise 2 JME 10 Have your fingertips face forward and tilt your head to that side. Then rotate for your fingertips to face backward and tilt your head to the other direction. Exercise 3 JME 11 Have your fingertips face backward and tilt your head to that same side. Then rotate and have your fingertips face forward and tilt your head in the other direction. Exercise 4 JME 12 Place one hand underneath your leg sitting in a chair and tilt your head toward that side. Exercise 5 JME 3 Tilt your head left then right toward your shoulder Tips for Success Ear to shoulder stretch targets upper trap Depress your shoulder while stretching for more effect Notice if you elevate shoulders when stressed Massage and heat help release chronic trap tension Strengthen lower traps to balance upper trap dominance How Often to Practice Stretch throughout the day, especially during stressful periods. Brief, frequent releases prevent accumulation. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial