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Upper trap and levator stretch

2 x 30 s per side ear-to-shoulder, then 2 x 30 s nose-to-armpit, holding the other shoulder down.

Slot
Mobility
Focus
Mobility
Time
5 min
Intensity
Low
Injury risk
Low
Intervals
4 × 30s on, 10s off
Equipment
Floor space

How to do it

Sit or stand tall. Reach one hand toward the floor to pull that shoulder down and keep it there. Tip your ear toward the opposite shoulder until you feel the stretch along the side of the neck, and hold 30 seconds; that's the upper trapezius. Switch sides. Then, with the shoulder still held down, turn your head and drop your nose toward the opposite armpit for 30 seconds; that's the levator, the muscle running from the neck to the top of the shoulder blade. Switch sides. 2 rounds of each, gently: it's a stretch, not a pull. Belaying, hunching over a phone and climbing all shorten these.

Who it’s for

Belayers with a stiff neck, and anyone who spends the day hunched over a phone or desk. It’s gentle enough to do on any day, including between sessions.

Common mistakes

  • Letting the shoulder ride up. Keep reaching the hand toward the floor. The moment the shoulder lifts, the stretch disappears.
  • Pulling the head with the hand. Let the head tip under its own weight. A neck stretch should feel mild.
  • Turning the wrong way for the second stretch. The nose goes toward the opposite armpit, down and across.
  • Holding your breath. Breathe slowly and let the stretch ease as you go.

How to progress

Nothing much to progress. Doing it more often helps more than stretching harder, so do it whenever your neck feels tight, especially after a long belay.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.