Neck stretch
Bodycare,  EXTRA,  FEATURES,  HEALTH,  October 2024

Move of the month: Upper trapezius stretch

This move is a wonderful stretch that will help improve your range of motion, flexibility and relieve a little of that neck tension we all feel occasionally. By Vivienne Rickman.

When I am coaching open water swimming one of the most common complaints in swimmers is a sore neck.

When we think of front crawl in terms of movement patterns there is a huge amount of repetition, particularly involving the shoulders and neck. Whilst seeing a coach will help you improve your technique and focus on what could be causing issues, this move is a wonderful stretch that will help improve your range of motion, flexibility and relieve a little of that tension we all feel occasionally.

The trapezius muscle starts at the base of your neck, and covers the shoulders as far
down as the middle of the back. It helps with movements of the head, arms, neck, shoulder
and torso. So it’s pretty active when we swim and we need to look after it!

How to do an Upper Trapezius Stretch

Equipment needed
Resistance band

  1. Stand with feet just a little wider than hip width apart.
  2. Place one end or loop of the band under your right foot, cross the band in front of the body to your left hip.
  3. Cross your right hand behind you. Grab the other end of the band in your right hand.
  4. Tilt your head away from your right foot, pushing your shoulder away from your neck as you do so.
  5. Hold for 10-30 seconds and repeat on other side.

Variations

For more of a stretch you can use your left hand to gently add more pressure to you
head (as shown).

If you find crossing the resistance band in-front of your body too much you can pull it straight up and grasp it in the right hand by your right hip instead.

You could also try this sat in a chair. Hold onto the side of the chair with your right
hand and move your head to the left.


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