3 Part Exercise to REMOVE Tight Trapezius Muscle in Neck (Neck Pain & Pinched Nerve) – Dr Mandell

All neck problems are directly related to the trapezius muscle. When the trapezius is contracted from postural imbalance, pinched nerve, disc bulging/herniation, or chronic stress, the biomechanics of the neck and surrounding structures become weak and unstable.



  • Sarah Brennan

    Since watching a lot of your videos I really am correcting my posture and it is really helping… great advice… ??

  • GeeGee Gee

    Superb thank you

  • Divya Sekar

    Thank you so much for all your videos. So glad I came across them. I have a pinched nerve & c6-c7 herniated disk. Have been having pain on the neck that radiates into my arms for over 3 months now. Your exercises are of great help but I notice that while it provides immediate relief the pain eventually recurs in sometime & I am having to do the stretches multiple times through the day. Is this normal? And how long does it generally take to heal from such conditions?

  • Vijith Nair

    Thank you so much doctor. I feel so much better now.

  • dario

    i hurt my trap(right side) during the descending phase of an heavy(for me) overhead press. Now i got an annoying(but moderate) pain when i look down or sideway, especially looking at my left. I get relief when i apply ice, and during the day the pain get really mild, while it spikes when i wake up, after sleep… hope it will pass soon.

  • Ry Rez

    Can you do a video for what to do when u try standing and sitting up straighter for a few years and it causes ur posture to get worse?

  • Neha Tulsyan

    hi dr. this was a very good video. i have been having problems in exactly this area because of bad posture while using the mobile or computer. i also feel that my back muscles are all flabby. is it the same thing as you spoke about when you were speaking of myofascia in the video – i didn’t quite relate to the “glued” muscles

    • Neha Tulsyan

      +motivationaldoc thank you for your reply

    • Neha Tulsyan

      +motivationaldoc i have been getting the trigger released almost on a monthly basis because they keep coming back. I think that this is not a permanent solution. from your video I understood I need two types of exercises- for posture and strength. bad posture + flabby muscles are the combination I have. initially I had been trying these very same exercise as you’ve explained here. but i didn’t do it so cleverly because I didn’t know which muscle was which. but the diagrams make it clear and the exercise also helps better. if I need some permanent improvement, then should I consider weight training in addition to posture correction?

    • motivationaldoc

      Hi, the myofascial release has to do with adhesions or scar tissue that can be released.

  • Eddie Guizar

    Thank you so much. This has done wonders for me like you would not believe I can’t thank you enough.

  • hi-tech

    when u watch something stoned u understand it so much better. thanks for this vid

  • Imaniushindi Fanga

    Thank you so much, truly. Great video and great advice.

  • daveshn

    Exercise starts at 1:50.

  • Doctrines of Faith

    How come I can’t find any smart people like you around me? I’ve had terrible posture, my head is always forward (I’m FULL of tension) and as of the last couple months, I’m feeling my head feels “heavier”, my neck is starting to become extremely sore down the sides, almost to the point that I can barely touch either side of my neck due to a harsh sensitivity. I’m getting soreness above my ear, and strange headaches on that spot, which has had a hard bump since I can remember (almost like a knot on my head). The muscles of the face and jaw are always tied in. What do you suggest? Chiropractor? Physical therapist? I’m not gym material because I suffer from costochondritis, and prefer to help myself at home or get a more gentle approach. One chiropractor said I was so full of tension he refused to adjust me. Add to that a case of the dizzy spells when I lay flat, and I am a wreck. Lol

  • Chris Kerr

    I literally woke up this morning feeling absolutely fine. Standing in the bathroom just finished brushing my teeth. Turned around and BLAM! My left lower trapezius decided to Pull / Tear on me. For No Real Reason, I Hadn’t even done anything. Now in agony even after taking ibuprofen and paracetamol.
    This is a recurring issue, happens now every couple of months out of the blue and takes about 2 weeks to get better.
    I’m sick of it!

  • heladio sanchez

    Doc, why not strengthened the traps instead of stretching it?

  • TravPitt

    Love your videos, just subscribed!

  • DidUSayChocolate

    that third stretch is the bomb!! thank you very much. I work with monitor thats not leveled correctly, so im always looking (kinda) downwards. soon as I tried the stretch it was instant 😀

    • DidUSayChocolate

      +Milubee yea, i put a subwoofer under it a bit ago. its now slightly higher from my eyes being aligned with the middle of the monitor. wish i had thought about it sooner. thanks for the heads up tho 🙂

    • Milubee

      you could maybe put some books or a low box under it? i did that to mine and it’s a blessing!

  • Barbara Perez

    this information is incredible. Thank you so much. it’s helping.

  • Jearl Price

    Hey, i tink i suffer from tight trap muscles, but the problem is only on my left side. When doing dumbell shoulder press i notice i can only lift about half of what i can with my right arm, with my left. I also noticed on bicep dumbell curls that when i try to curl the weight up with my left, my back really has to work to get the weight up. Does this sound like tight trap muscles or could it be something else?

  • Maarten Wiersma

    so if my upper traps hurt at certain spots when I touch them, i shouldnt do shrugs (e.g. with a resistance band) ? actually makes sense, but I just saw the exact opposite piece of advice in another video…

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