When the Trapezius Feels Uncomfortable and the Back of the Neck Feels Tight (Neck Stiffness)

Hello. This is Bellevue Clinic. Recently, many people have been visiting us for trapezius Botox. For modern people whose daily lives revolve around smartphones, problems with the neck, shoulders, and trapezius are almost unavoidable. But it is best to set aside the idea that Botox will solve everything. Stretching is good? That is true, but even this is not the complete answer to solving the problem 100%.

When you wake up in the morning and suddenly feel the back of your neck pulling tightly, and pain comes with every movement, that is what people call having neck stiffness. Forcing your neck to bend or twist at such times can actually make things worse. In many cases, the neck is straightened, or the head juts forward like a turtle. Many people say these symptoms get worse after a lot of stress.

What is commonly called a straight neck is not that the neck muscles have become weak, but rather that they are tired from trying to hold up the neck in the wrong position. Today, I’ll organize a "3-step stretch" that can instantly reduce tension in the back of the neck at home without any special tools. Try following along right now! It is good to do it several times regularly every day. The trapezius may even get smaller without Botox. (If it doesn’t work for you, you can get Botox. ^^)

Step 1: Chin Tuck (Chin Tuck)

This is the most basic and important movement. It is an exercise to bring your neck, which has moved forward like a turtle, back into place.

• How to do it: Sit up straight and look forward. Use your index finger and create a "double chin" as if pushing your chin backward.

• Caution: Do not lower your head. Instead, move it horizontally, as if the back of your head is being pressed against the wall behind you.

• Time: Hold for 5 seconds, repeat 10 times.

• Effect: Aligns the overstretched muscles at the back of the neck and strengthens the deep cervical flexor muscles.

Step 2: Chest Opening (Thoracic Extension) The real culprit behind a straight neck is actually a "rounded back." When the back opens up, the neck becomes more comfortable.

• How to do it: Lean your back against the chair backrest and clasp your hands behind your head for support. Spread your elbows as wide as possible to both sides and lift your chest upward toward the ceiling.

• Caution: Focus not on bending your lower back, but on opening up the thoracic spine comfortably.

• Time: Exhale deeply and hold for 10 seconds, repeat 5 times.

• Effect: Corrects rounded shoulders and disperses the load going to the neck.

Step 3: Press Under the Collarbone and Turn Your Head (SCM Stretch) The back of the neck often hurts because the muscles in the front of the neck become too short and pull on the back, which may be surprising.

• How to do it: Gently press the skin just below the opposite collarbone with one hand. While doing that, turn your head in the direction opposite the hand that is pressing, then slightly lift the tip of your chin diagonally toward the ceiling.

• Caution: You should feel the front of the neck (sternocleidomastoid muscle) stretching tightly.

• Time: Hold for 15 seconds, repeat 3 times on each side.

• Effect: Relaxes the front neck muscles that cause the head to jut forward, immediately reducing the pulling sensation in the back of the neck.

💡 One more small tip

When stress is severe, surprisingly, a "warm compress" is the best remedy. Place a towel warmed in the microwave on the back of your neck and stay like that for 10 minutes. Your whole body will relax, stress will ease, and your neck and shoulders will feel lighter. I hope you have a peaceful day today! Thank you.

If you ever have any questions, please contact Bellevue Clinic.

We will provide detailed and kind guidance.

Bellevue Clinic

Reservations are required before visiting. It is convenient to make a reservation on Naver.

Thank you!

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