Neck Pain Exercise for the Upper Trapezius

Do you have neck pain? Referring down into your shoulder? Watch this video for a simple upper trapezius activation exercise to help your shoulder and neck posture.

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

The upper trapezius is a big muscle that runs from the shoulder blade and attaches to the base of the skull and along the neck. So when we work all day it’s easy to have the shoulder drop and sometimes this muscle actually gets stretched. That can then give you pain as it pulls on your neck.

This is an activation exercise to work on strengthening the upper trapezius.

  • First, set your shoulder position, trying to keep them level so one’s not dropped
  • Now bring your arm out from the hip about 30 degrees or just a little ways away from your hip.
  • And now think of the 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.