Trapezius and Gentle Cervical Stretching
Gentle upper trapezius and neck stretches to release tension.
PhaseCool-down
Duration7 min
Ages16–18
SpaceAny space
EquipmentNo equipment
IntensityLow
How to play
- Slowly tilt one ear toward the shoulder and hold for 15–20 seconds.
- Bring the chin to the chest, feeling the stretch at the back of the neck.
- Slowly turn the head to each side.
- Lift the shoulders as you breathe in and drop them as you breathe out.
Rules
- Slow movements.
- Never do full neck circles.
Variations
Easier
Tilts only.
Standard
Full sequence.
Harder
With light hand pressure on the tilt.
Adaptations
- Neck problems: shoulder shrugs only.
- Limited mobility: seated.
Learning goals
- Relax the neck.
- Practice good posture.
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