Stretches for the Trapezius and Deltoids

The trapezius muscle on your upper back and the deltoid muscle on your outer shoulder have nearby attachments on the collarbone and shoulder blade. Tense upper trapezius muscles are a source of neck and shoulder pain for many people. Tight deltoids can restrict shoulder mobility, hampering your ability to perform such common actions as reaching behind your back or overhead. Stretching these muscles can help you maintain full range of motion in your neck and shoulders.

  1. Trapezius and Deltoid Muscles

    • The trapezius muscle originates from the back of your skull and the spine of your neck and upper back. It inserts onto the outer collarbone and shoulder blade. The upper portion of the trapezius shrugs the shoulders upward, while the lower fibers pull the shoulder blades down and in toward the spine. The deltoid muscle arises from the outer collarbone and shoulder blade, close to the attachment of the trapezius, and inserts onto the upper arm bone. The deltoid consists of three muscle bellies, or heads. The front head raises your arm forward and up. The middle head lifts your arm to the side, while the rear head brings your arm backward.

    Trapezius Stretches

    • To stretch your upper trapezius, stand and reach your right arm behind your back. Using your left hand, pull your right hand toward the left. Lean your head to the left until you feel a stretch in the right side of the neck. To stretch the lower trapezius while standing, bring your right arm across your upper chest. Using your left hand, pull your right elbow to the left until you feel a stretch in your middle back.

    Deltoid Stretches

    • To stretch the front head of your deltoid, sit on a mat, leaning on your hands with your arms behind you, fingers pointing backward. Walk your hands back until you feel a stretch in the front of your shoulders. The same stretch you used for the lower trapezius, with your arm across your upper chest, will also target your rear deltoid. Bringing your arm lower across your chest will focus the stretch on the middle deltoid.

    Stretching Considerations

    • Static stretches such as these should be performed after your workout, when your muscles are warm. During your pre-exercise warm-up, dynamic stretches are more beneficial. The American College of Sports Medicine recommends stretching at least two to three days per week, although stretching daily will result in greater flexibility gains. Hold stretches for 10 to 30 seconds at the point of tightness, and repeat each stretch two to four times. You may feel a sensation of mild discomfort, but do not stretch to the point of pain.