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Release
TEST
Upper-Trapezius Tightness Test
Gently tilt your head to each side then turn your head to each side feeling for tightness. This quick test helps you identify the area and establish a baseline.
Release
RELEASE
Upper-Trapezius Release
Use the massage ball against a wall to gently release tension in the upper trapezius. Move slowly, breathe, and find tender spots.
Release
STRETCH
Upper-Trapezius Stretch
Gently stretch the upper trapezius by tilting your head to the side then turning your chin the the opposite side. Hold the stretch, breathe, and feel the muscle lengthen.
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STRENGTHEN
Strengthen the Middle Back
Build strength in the middle back to support better posture and reduce upper-trap tension. Focus on controlled movement and proper shoulder positioning.
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FINISH
Middle-Back Stretch
Gently stretch the middle back to improve mobility and help relieve overall tension. Breathe deeply and hold the position.
Release
RETEST
Repeat the Upper-Trapezius Tightness Test
Now repeat the test to see how your neck and upper traps feel. Compare to your first result and notice the difference.
How does it feel now?
Compared to before, my neck and upper traps feel:
Good—this area responded positively.
That suggests this sequence addressed the right area. Continue with the 14-day plan and repeat this routine as directed.
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