Stretching the middle fibres of the trapezius

This exercise is helping to stretch the middle fibres of the trapezius muscle and the are between the shoulder blades.


Goal of the exercise:

  • Stretching the middle fibres of the trapezius
  • Relieving the area between the shoulder blades
Default position
Default position
  • Sit in a straight posture and grab your right hand with your left hand in the area of the upper arm (humerus)
  • Keep the forearm of the left hand freely placed on the forearm of your right hand in the level of your breasts
Phase 1
Phase 1
  • Push your right hand with your left hand as much as you can to the right, without rotating your trunk
  • Breath in and push your left elbow to the left against the right hand (the movement is not apparent, you should just feel a slight stretch and activation of the muscle)
  • With exhale relax your whole arm, and with help of right hand push your left arm on the other side (right)
  • Repeat 3-5x times, then relax, and repeat on the other side as well
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Exercise video tutorial

Common mistakes

  • Poor posture
  • Lifting up the shoulder of the stretched arm
  • Rotating the trunk
  • There is no pressure against the left hand

How often to exercise

  • Exercise regularly, ideally every 2-3 days
  • With exhale relax your whole arm, and with help of right hand push your left arm on the other side (right)
  • Repeat 3-5x times, then relax, and repeat on the other side as well

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