Neck Pain Exercise for the Upper Trapezius

Do you have neck pain? Referring down into your shoulder? Listen in for a simple upper trapezius activation exercise to help your shoulder and neck posture. Call us with questions or to determine if this appropriate for your needs. We focus on individual assessments and treatment plans to ensure our recommendations are best suited to your needs.

Hi, this is Dana Ranahan from Body Works SportsPhysiotherapy in North Vancouver. And I want to show you a little exercise today for neck pain. So I know a lot of you out there have pain in your neck. Sometimes you feel like it's into your shoulder, and sometimes some of the culprit for the pain can be the upper trapezius muscle.

And this is a big muscle that runs from the shoulder blade and attaches up to the base of the skull and along the neck. So when they work all day, or for me, if I'm working on people during the day as a physiotherapist. It's easy to have the shoulder drop and sometimes this muscle actually gets on stretch.

So in the position I'm in now, the shoulders kind of dropped and my upper trap muscle is actually a little bit weak, but it's on length and stretch. So that can then give you a pain, kind of pulls on your neck. So I want to give you a little exercise to work on strengthening it. I'm going to have you work to first set your shoulder position, trying to keep them level so one's not dropped, and then bring your arm out from the hip belt 30 degrees or just a little ways away from your hip.

And now think of what line from your shoulder to your ear. And I want you to try just a little hike of that shoulder up towards the ear.

If you’re unsure about where you’re at with the recovery of your neck, book an appointment and have one of our Physiotherapists check things out.