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The trapezius muscle is a large, triangular muscle located in the upper back, starting at the base of the neck and extending across the shoulders to the middle of the back. It is responsible for various functions, including maintaining posture, moving the head, neck and upper back, and stabilizing the shoulders. While genetics can influence muscle structure and function, the impact on the trapezius muscle specifically is not clear. However, certain genetic conditions, such as facioscapulohumeral muscular dystrophy (FSHD), can affect the trapezius muscle, causing neck pain and poor scapular control. Additionally, Poland syndrome has been associated with the absence of the trapezius muscle.
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What You'll Learn
Trapezius muscle genetics
The trapezius muscle is a large, triangular, broad, and thin superficial back muscle that resembles a trapezoid. It covers the upper back, shoulders, and neck. The trapezius muscle has several origin points along the midline of the posterior neck and back. The superior fibres attach to the skull and neck, the middle fibres originate from the spinous processes of T1-T4 vertebrae, and the inferior fibres originate from the spinous processes of the T4-T12 vertebrae. The trapezius is responsible for various movements, including elevating and depressing the scapula, retracting the scapula, and rotating the head and neck.
Genetics play a significant role in the development of the trapezius muscle. Genetic tracing studies have been conducted on the trapezius and sternocleidomastoid neck muscles, using techniques such as X-gal staining and embryonic analysis. These studies help understand the genetic basis of muscle development and provide insights into the formation of the trapezius muscle during embryonic stages.
In rare cases, the absence of the inferior portion of the trapezius muscle has been observed in family members, as reported in a study published in PubMed. This condition may be influenced by genetic factors and is known as Poland's syndrome, which also involves breast and pectoralis muscle hypoplasia.
While genetics do play a role in trapezius muscle development, exercises can also help individuals maximise their genetic potential for building and shaping their trapezius muscles. Exercises such as upright rows, dumbbell or barbell shrugs, and squats can be effective in developing and toning the trapezius muscles. The upright row can be performed with cables or free weights, with the latter helping to add height to the muscle. Dumbbell or barbell shrugs involve lifting the shoulders as high as possible, creating a "shrug" motion. Squats, on the other hand, bring into play a wide range of muscles in the body and can help strengthen the lower back.
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Trapezius muscle anatomy
The trapezius is a large, triangular, broad, and thin muscle that covers the upper back, shoulders, and neck. It is one of the most superficial muscles in the upper back and trunk, and its broad width is made up of particularly long muscle fibres. The trapezius has upper, middle, and lower sections, and each trapezius muscle has three sections. The muscle is often the first to be encountered when dissecting a cadaver.
The trapezius muscles start at the base of the neck and extend across the shoulders and down to the middle of the back. The upper section connects to the skull and neck (cervical spine), while the middle and lower sections attach to the bones in the thoracic spine. The trapezius muscles are also connected to the back (lateral) sides of the shoulder blade (scapula) and collarbone (clavicle). The trapezius muscles work together with the sternocleidomastoid muscles, which originate at the clavicle and sternum and insert into the mastoid process of the temporal bone. The upper portions of the trapezius muscles extend the head at the neck.
The trapezius muscles have a variety of functions, including maintaining and adjusting posture, turning the head to either side, twisting the torso, shrugging the shoulders, and moving the shoulder when lifting the arm or throwing something. The upper fibres of the trapezius can elevate and upwardly rotate the scapula and extend the neck, while the middle fibres adduct the scapula, and the lower fibres depress the scapula and aid the upper fibres in upwardly rotating it. The trapezius works in conjunction with several other muscles to produce coordinated movements, including the rhomboids, levator scapulae, serratus anterior, deltoid, and latissimus dorsi.
The trapezius muscles are generally strong, but they can be injured or irritated, leading to pain in the upper back, muscle spasms or cramps, pain between the shoulder blades, limited mobility, decreased range of motion, muscle weakness, neck and shoulder stiffness, and swelling, bruising, or tenderness in the shoulders, neck, or back.
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Trapezius muscle growth exercises
The trapezius muscle, commonly referred to as "traps", extends from the base of the neck, across the shoulders, and down to the middle of the back. Training this muscle promotes a balanced, strong upper body, improves posture, and reduces the risk of injury, especially shoulder pain.
Trap exercises are usually incorporated into back or shoulder workouts. Some effective exercises for trap growth include:
- Barbell Shrugs, which target the upper traps
- Back Widows, which target the mid traps
- Cable Overhead Trap Raise, which targets the lower traps
When performing a barbell shrug, it is recommended to widen your grip so that your hands are shoulder-width apart. This increases the involvement of the upper traps. Additionally, instead of simply shrugging the weight up and down, squeeze your shoulder blades together during the movement. This small tweak will lead to a better contraction of the upper traps.
For optimal gains, it is recommended to train your traps twice a week. It is also important to gradually increase the weight, reps, sets, or frequency over time, applying the principle of progressive overload. Finally, proper nutrition with adequate protein intake, along with sufficient rest and recovery, are crucial for muscle growth.
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Trapezius muscle injuries
The trapezius muscles are two large muscles on either side of the upper back, which help with head, neck, and upper back movement, as well as maintaining and adjusting posture. They are commonly referred to as "traps" or "trap muscles".
If you suspect you have a trapezius strain, it is recommended to rest and apply ice to the injured area. Your doctor may prescribe nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers. Massage therapy may also help loosen up the tight muscle and reduce inflammation.
In more severe cases, a Grade III strain can tear the muscle completely, causing a serious injury that results in a complete loss of muscle function. This type of injury often requires surgery to stitch the muscle back together.
To prevent trapezius muscle injuries, it is important to maintain flexibility and strengthen the muscles through regular stretching and exercises such as yoga or Pilates.
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Trapezius muscle absence
The trapezius muscles are two large muscles on either side of the upper back, which help with moving the head, neck, and upper back, as well as maintaining and adjusting posture. The muscles are not often injured, but overuse, injuries, and nerve damage can cause trapezius muscle pain.
Trapezius myalgia (TM) is a complaint of pain, stiffness, and tightness of the upper trapezius muscle. It is not a medical disorder but a symptom of an underlying condition. TM is characterised by acute or persistent neck-shoulder pain, spasms, stiffness, and tenderness in the neck region.
Absence of the trapezius muscle is considered relatively rare. However, several cases of partial absence of the trapezius muscle have been reported. In 2020, a case of complete unilateral absence of the trapezius muscle was reported following a cadaver dissection of an 87-year-old male. No other significant congenital anomalies were found. In 2011, a report presented clinical observations of the absence of the inferior portion of the trapezius muscle in three family members, which was later confirmed with magnetic resonance imaging.
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Frequently asked questions
While muscle trapezes can be influenced by genetics, they can also be developed through exercise.
Exercises such as dumbbell or barbell shrugs can help build muscle trapezes.
For a barbell shrug, grasp the bar with a pronated grip (palms facing you) and slowly pull the bar to your chest. Focus on keeping your elbows higher than your wrists and squeezing at the top to feel the muscle contract.
Yes, in rare cases, some people may have an absence of the inferior portion of the trapezius muscle due to genetic factors.
Muscle trapezes can become more defined as body fat is lost, and they react to higher reps and a large volume of exercise.
