To begin, you want to start in a neutral position.
1) Shrug your shoulders backwards so that it feels like you could hold a pencil between your shoulder blades.
2) Push your shoulder blades down onto the rib cage (while still retracting them backwards)
3) Hold this isometric contraction for at least 10 – 15 seconds.
Note: When doing this stretch, DO NOT shrug your shoulders upwards. Many people will try and pull their shoulders up in order to get the stretch but this just builds more tension in the trapezius. You want to do the exact opposite by pushing them down and back. That will allow the stretch to target the muscle exactly as it needs to so you can get the relief that you’re looking for.