Shoulder elevates during hold
The target trap re-engages by shrugging, negating the stretch.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchNeck side stretch (upper trap / levator)↗StretchChin tucks↗Mobility · Upper Body
Upper Trap Stretch (Doorframe Assist)
Coaching cues
- Stand in a doorframe; hold the frame at hip height with the target-side hand
- Tilt your ear toward the opposite shoulder — lateral cervical flexion
- Use the doorframe grip to gently depress the target shoulder away from the ear
- Hold 30–45 seconds; breathe into the stretch; switch sides
Common faults 2
Head rotates instead of laterally flexing
Rotation substitutes for pure lateral flexion, targeting SCM rather than trap.
Overactive muscles
SCMScalenes
Corrective work
StretchSCM / scalene stretch↗StretchChin tucks↗