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7 best trap stretches to loosen a tight trapezius

If you feel tightness in your back and shoulders, it may be related to your traps. Explore the best trapezius stretches to loosen muscles and ease pain.

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Woman doing trapezius stretches on the grass
Last Updated: Mar 19, 2025
Woman doing trapezius stretches on the grass
Table of Contents

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1. Chin tucks

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2. Seated resisted rows

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3. Seated resisted T

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4. Seated resisted Y

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5. Monkey shrugs

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6. Thread the needle

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7. Head tilt

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Table of Contents
7 trapezius stretches for tightness and pain relief
1. Chin tucks
2. Seated resisted rows
3. Seated resisted T
4. Seated resisted Y
5. Monkey shrugs
6. Thread the needle
7. Head tilt
Why do my trap muscles hurt?
PT tip: Do a reset
How Hinge Health can help you
References 

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