To stretch the lower trapezius muscle, start with a twist stretch on the floor by crossing your legs, positioning your elbow, and twisting up and back. Next, sit in a chair, cross your arms, grab the armrests, and roll forward into a stretch.
- Sit on the floor, and get into the proper position
Sit on a mat or carpet on the floor. Extend your right leg in front of you with your left knee bent. Cross your left foot over your right leg, placing the foot flat on the outside of the right knee.
- Twist to stretch
Take hold of your left ankle with your left hand. Position your left elbow inside of your left knee. Twist your shoulders to the right.
- Deepen the stretch
Reach behind yourself with your right arm, and place your right palm flat on the floor. The arm should be straight. Keeping your spine straight, lean back against your right arm without letting go of the left ankle. Hold for a few seconds, and release. Repeat this stretch on the other side.
- Prepare for the second stretch
Sit on a chair with your feet flat on the floor. The chair should have armrests. Cross your arms, and grab the opposite armrest, right to left and left to right.
- Stretch in the chair
Lean forward while rounding your upper back. Drop your chin to your chest. Round your shoulders so that the shoulder blades stretch apart. Hold for a few seconds, and release.