Upper trapezius stretch: sit tall, hold the chair with one hand, tilt your head away, and gently bring your ear toward the opposite shoulder
Upper trapezius stretch with hand assist: place one hand on the side of your head and gently increase the side bend
Levator scapulae stretch: turn your head about 45 degrees, look down toward your armpit, and gently guide the head forward/down
Neck side stretch: drop one ear toward the shoulder while keeping the opposite shoulder down
Shoulder shrug release: lift both shoulders up, then slowly let them drop
Scapular retraction stretch: clasp hands in front, round the upper back slightly, and reach forward
Child’s pose with side reach: sit back into child’s pose and walk both hands to one side to stretch the opposite upper back
Thread-the-needle stretch: from hands and knees, slide one arm under the body and rotate the upper back
Doorway chest stretch: place forearms on a doorway and step through to open the chest and reduce trap tension
Wall corner stretch: press forearms into a corner and lean forward gently
Chin tucks: draw the chin straight back to lengthen the neck
Shoulder rolls: roll shoulders slowly backward and downward
Thoracic extension over foam roller: place the upper back on a roller and extend gently
Seated upper-back stretch: interlace fingers, reach forward, and spread the shoulder blades
Cross-body shoulder stretch: bring one arm across the chest and hold it with the opposite arm
Hold each stretch for 20–30 seconds
Repeat each stretch 2–4 times
Breathe slowly and keep the shoulders relaxed
Stop if you feel sharp pain, numbness, or tingling