Fascia Release For Neck & Trapezius Tension

If you struggle with a tight neck and shoulders or stiffness from long hours sitting at a desk, this gentle fascia release practice is for you. Using somatic movement, breathwork, and simple hands-on techniques, you’ll help release built-up tension through your neck and upper back. This practice is especially helpful if you carry stress in your traps, experience restricted neck movement, or feel tension from computer work or poor posture. By the end of the session, you may notice easier movement, reduced tightness, and a lighter feeling through your neck and shoulders. If you suffer from persistent neck pain, please move on to my video called 'Neck Pain Relief | 9 Minute Somatic Practice'.

Transcript

Hi, I'm Dr. Kim. I help you heal chronic pain using somatic movement and meditation. Today I will guide you through a fascia release for tightness in the neck. And trapezius region. Begin by sitting up straight. Roll your shoulders back and down. Opening up your chest. And shift your head slightly backwards. So your ears are in line with your shoulders. From this good posture. We're going to gauge the amount of tension in your neck and shoulders. Very gently. Tilt your head down to look into your right armpit. Note how much tension. Lays in this region. Bring your head back to center. And look down into the left armpit. Notice if there are any differences. Between the right and left sides. Bring your head back to center. We're going to retest this movement at the end of the practice. Using your bare hands. Bring them all the way back. As far as they will go. To this mid-back region. Place your hands on your bare skin. You may need to reach inside of your shirt. Once you have this skin on skin contact, Take a deep inhale. And as you exhale, Use the weight of your arms to drop your elbows down. Pulling the skin. Of your back. Let your arms become heavy. And relax them into this position. Resting down on your chest. Inhale. Exhale, Drop your chin to your chest. Inhale. Head to neutral. Exhale. Chin to chest. Inhale. Exhale. Down. Inhale. Exhale. Down. Inhale. Exhale. Down. Last one. And bring your head back to neutral. Drop your hands away. And shake them out. Let the circulation return back to your fingertips. Now bring your right hand. Over to the left mid-back. Make that contact Inhale. And as you exhale, Pull the skin forwards and down. Resting your right elbow on your chest. Exhale and look down into your right armpit. Inhale head back to neutral Exhale down. Inhale. Exhale. Down. Inhale. Exhale. Down. Inhale. Exhale. Down. Inhale. Last one in your own time. Release and shake out your hand. And let's repeat that on the other side. Taking that contact. Left hand over right shoulder. And with an exhale, Pull the skin and fascia forwards and down. Relaxing the elbow on your chest. Exhale, Look into the left armpit. Inhale. Neutral. Exhale. Down. Inhale. Exhale. Down. Inhale. Exhale. Down. Inhale Exhale. Down. Inhale Last one. Shake out your hand. Place your hands on your thighs. Keeping your chest open. And your face parallel to the wall in front of you. Bring your skull backwards. Tucking the chin slightly. Making a small double chin. Stretching through the back of your neck. Opening up. All of the spaces between your vertebra. Allowing the nerves to exit. And supply your neck shoulders and throat. Three. Two. One. And release. Let's retest the range of motion and the tension in the neck. Look down. Into the right armpit. And notice the difference in the amount of tension. Carried through the neck and the left trapezius. And head back to center. Looking down into the left armpit. Note the tension difference. And bring your head back to neutral. This practice alone. Should have released a fair amount of tension through the fascia and muscles of the neck and trapezius. If you suffer from chronic or repetitive neck pain, Please check out my somatic movement practice designed specifically for neck pain. You can find it here on Insight Timer. I love to practice this fascia release when I've been spending long hours sitting at my desk on a computer. Please let me know the difference you noticed in your neck and shoulders after repeating this practice. Thank you so much for joining me today.

Reviews

Wow, this short exercise really helped to unlock the tension trapped in my neck and shoulders. Thank you!

I experienced an amazing amount of tension release. Thank you 🙏

Blessings. This was amazing. Works well for equipment operators that work really long hours. Thank you.

This helped me a lot this morning. I grind my teeth at night so I wake up with a tight neck. This actually helped my face to relax as well! Thank you!

A perfect 10 minute neck release. Thank you Kim, it certainly loosened by tension in my neck and shoulders. 🙏🏻😊🎶💗