Traps Stretching Routine

Comprehensive stretches targeting Traps to improve flexibility and mobility.


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

Scapular Retraction Stretch

The Scapular Retraction Stretch focuses on improving shoulder mobility by gently pulling your shoulder blades together. This seated stretch helps enhance upper back flexibility and reduces tension in the shoulder area.

Starting position

  1. Stand comfortably with an upright posture.
  2. Keep your spine straight and shoulders relaxed.


  1. Inhale deeply, squeezing your shoulder blades together by retracting them.
  2. Hold the position for a few breaths, feeling a gentle stretch in your upper back.
  3. Exhale as you release the stretch and repeat until the timer finishes.
  1. Maintain a relaxed neck and avoid straining the shoulders.
  2. Focus on the quality of the stretch, not the intensity.

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