Learn How To Stretch Shoulders Effectively With This Move

For nearly 10 years, I’ve lived with chronic neck and shoulder pain. While it’s not present 100% of the time, my upper right deltoid—stretching into my trapezius and the bottom of my neck—has been plagued with a knot so stubborn, even deep-tissue massage can’t fully work it out. It’s a deep, throbbing tightness that, in some cases, aches so badly that it looks like it’s burning or clawing its way over my shoulder and down into my collarbone.

Each time long hours at my desk exacerbate the pain, I’d fight back with short sessions with my Theragun Mini, longer bouts with my HigherDose Infrared PEMF Mat (which helps lots if I actually do it every day), and I’ll try any stretches promising relief on Instagram. Although all of those methods will help soothe my shoulder pain, there’s one stretch particularly that’s been surprisingly useful. Allow me to introduce you to the this trap-centric PNF stretch—perhaps it may possibly provide help to, too.

What’s a PNF stretch—and why does it help?

In line with massage therapist Rachel Pantano, in case your shoulders are super tight painful, performing a trap-centric PNF stretch every day can soften tension to assist ease the aches and pains.

“PNF stands for Proprioceptive Neuromuscular Facilitation,” Pantano explains. “It’s a stretching technique that involves alternating cycles of muscle contraction and rest to enhance flexibility and promote muscle rest or release.”

While there are PNF stretches for the whole body, the version that works best for knotted shoulders targets the traps.

“This PNF stretch for the upper trapezius muscle works by combining muscle activation and subsequent rest,” Pantano says. “The initial contraction prompts the upper trapezius muscle, while the next rest allows for a deeper stretch. This cycle reduces tightness.”

Learn how to perform the PNF stretch in your traps

Pantano says this stretch might be helpful for anyone who experiences upper trap tightness, or chronic neck and shoulder pain. Sound familiar? To reap the rewards of a trap-centric PNF stretch, follow the steps below.

1. Hold a dumbbell or weight in your hand on the affected side. (If each shoulders are tight, just do one after the other, then repeat on the opposite side.)
2. Shrug your weighted shoulder toward your ear. Hold here for 10 seconds to activate the upper trapezius, Pantano says.
3. Calm down and return the shoulder to a neutral position.
4. Along with your arms by your sides, lean your head to the other shoulder to feel a stretch on the affected side.
5. Perform two to a few repetitions on either side.

So simple as it seems, this slow contracting and stretching sequence can melt away intense shoulder pain for lasting relief. “You’ll be able to incorporate this PNF stretch into your regular stretching routine,” Pantano says. “Start with two to a few repetitions on either side and step by step increase the variety of sets as your body adapts.” Just ensure to hearken to your body and avoid overstretching, as that might cause more pain, she warns.

Craving more? Do this 15-minute stretch session that is all concerning the shoulders: