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Stretch of the Week: Supine Trapezius Stretch

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For the third week of December we will be performing a Supine Trapezius Stretch. Supine means lying face up, so this stretch will be performed on the floor. It will stretch your Trapezius muscle, the smaller muscles along the side of your neck, and muscles of the chest.

Please skip this week’s stretch or consult your physician if you have any shoulder injuries, or have difficulty getting up and down from the floor.

How to perform:

  1. Sit on the floor. Take your left hand behind your back, palm facing outward as shown in photo 1.
  1. Gently lie down on your back with your left arm behind your back and your knees bent, feet placed on the floor, as shown in photo 2.
  1. Press your left upper arm into the floor so your chest opens and your shoulder blade stays firmly pressed into your back. Take your right hand to the left temple and gently draw your head toward your right shoulder, side bending your neck. Reach your left shoulder away from your left ear to create more stretch.
  1. For an even greater stretch, reach your left hand along the floor under your back further to the right so your fingers begin to come out the other side as shown in photo marked “Other Side View.” Stay in this position for 30 seconds. Then gently lift your left arm out from under you, roll to the right, press yourself up and repeat on the other side.

Stretch of the Week: Supine Trapezius StretchInterested in learning more? Email me at

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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