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The trapezius muscle is a large, triangular muscle in the upper back that helps the neck, shoulders, and arms move. It is divided into lower, middle, and upper sections, with the upper trapezius being the most noticeable. Certain activities like carrying heavy items, lifting items overhead, or sitting for long periods can lead to an overactive trapezius, causing pain and stiffness in the neck and shoulders. To reduce trapezius muscle dominance and alleviate discomfort, it is essential to adjust workouts to target other muscles, improve posture, and incorporate specific stretches and exercises.
| Characteristics | Values |
|---|---|
| Location | Upper back |
| Function | Stabilizes the shoulders and enables the neck to move |
| Sections | Upper, Middle, Lower |
| Exercises to Avoid | Shoulder shrugs, rows, Y lifts, deadlifts, upright rows |
| Exercises to Do | Cat pose, shoulder pinch, pectoral stretch, dumbbell lift |
| Other Treatments | Kinesiology taping, dry needling, botox |
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What You'll Learn
Reduce trapezius muscle through stretching
The trapezius muscle is a large, triangular muscle that runs from the base of the skull to the middle of the back and across the shoulders. It is responsible for moving and rotating the shoulder blades, stabilising the arms, and extending the neck. As it is involved in so many movements, the trapezius is prone to stress and tension. This is especially true of the upper trapezius, which can become overworked from poor posture, such as when the head is held forward and the shoulders are shrugged up towards the ears.
To reduce the size of the trapezius muscle, it is important to stretch and loosen the muscle and adjust your workout to target other muscles. Stretching the trapezius can help to prevent or relieve pain and keep movement flexible. It can also help to gain more range of motion in the neck.
There are several stretches that can help to target the trapezius muscle. One stretch involves starting on all fours in a tabletop position. As you inhale, lift your head, chest, and sitting bones, arching your back. As you exhale, round your spine towards the sky and release your head into the Cat pose. This pose decompresses the spine, strengthens the upper back and shoulders, and lengthens and eases the neck muscles.
Another stretch is to lie on your stomach with your feet shoulder-width apart and rest your forehead on your stacked hands. This releases tension in the upper back and neck and also releases lower back compression.
For a simple stretch that can be done while sitting or standing, slowly bring your right ear towards your right shoulder. If your left shoulder lifts, ease your head back to the centre and relax your left shoulder down. Then, lift your right hand up and over your head, resting your hand on your left cheekbone. Do not pull on your head. This gently stretches your upper trapezius. Breathe as you sit here for at least 30 seconds. Then, gently release and repeat on the other side.
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Avoid exercises that target the trapezius
To reduce the size of your trapezius muscle, you should avoid exercises that target this area. The trapezius muscle is responsible for moving and rotating the shoulder blade, stabilising the arm, and extending the neck. It is divided into lower, middle, and upper sections, with the upper portion being the most noticeable.
Exercises that target the trapezius muscle include shoulder shrugs, rows, and Y lifts. Even lateral raises, which are meant to target the shoulders, can end up targeting the trapezius if your form is off. If your trapezius is overly developed, it can take on the majority of the work during other exercises, so it's important to be mindful of this and adjust your workouts accordingly.
In addition to specific exercises, certain daily activities can also over-engage the trapezius muscle. These include carrying heavy items at your sides, lifting items overhead, and looking at a screen for long periods of time. If you experience pain or soreness in your trapezius muscle, it may be beneficial to avoid these activities or find ways to modify them to reduce the strain on this muscle group.
It is worth noting that having strong trapezius muscles can be beneficial for certain activities and sports. However, if you are experiencing discomfort or feel that your trapezius muscles are too large, you can adjust your workouts to target other muscle groups and avoid exercises that specifically target the trapezius.
By avoiding exercises that target the trapezius muscle and focusing on other areas of the body, you can help reduce the size and prominence of this muscle group over time.
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Adjust your diet to prevent muscle gain
Adjusting your diet can help prevent muscle gain and reduce trapezius muscle. The trapezius muscle is responsible for moving and rotating your shoulder blade, stabilising your arm, and extending your neck. It is a muscle in the upper back that stabilises the shoulders and enables the neck to move.
To reduce trapezius muscle and prevent muscle gain, it is important to consume a balanced diet that includes a variety of whole foods, such as fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Here are some specific dietary tips to help you achieve your goal:
- Reduce overall calorie intake: While calories are essential for energy, if you are aiming to prevent muscle gain, you may want to create a slight calorie deficit. This can be achieved by reducing your portion sizes, limiting high-calorie processed foods, and increasing your physical activity.
- Consume adequate protein: Protein is crucial for muscle maintenance and repair. However, excessive protein intake can lead to muscle growth. Aim for the recommended dietary allowance of 0.8 g/kg of body weight for basic needs. If you are physically active, you may increase your protein intake to 1.4-2.0 g/kg of body weight to support muscle health without promoting excessive growth.
- Include anti-inflammatory foods: An anti-inflammatory diet can help reduce overall inflammation in the body, which has been linked to greater muscle mass and function. Include foods like avocados, beans, and other plant-based sources of protein and healthy fats.
- Limit muscle-building supplements: Avoid or limit the use of muscle-building supplements such as protein powders, shakes, and bars. These products are designed to increase muscle growth and strength, which may be counterproductive to your goal of reducing trapezius muscle.
- Focus on micronutrients: In addition to macronutrients, ensure you are getting enough micronutrients, such as vitamins and minerals. For example, vitamin B12 is important for nerve and blood cell health, which can impact your ability to exercise and build muscle.
- Stay hydrated: Drinking enough water is crucial for overall health and can also impact muscle performance and recovery. Proper hydration helps your muscles function optimally and can reduce the risk of injury.
Remember, it is always recommended to consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet or exercise routine. They can provide personalised advice based on your specific needs and health status.
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Improve your posture
Poor posture can place added stress on the trapezius muscle over time. Improving your posture can help reduce the size of your trapezius muscle. Here are some tips to improve your posture:
- Be mindful of your daily posture, especially when performing prolonged tasks such as working at a computer, driving, or painting.
- Keep your shoulders low and relaxed, maintaining the space between the top of your shoulders and the bottom of your ears.
- Avoid being stuck in the same position for too long. Set reminders to get up and move around throughout the day.
- Avoid positions where your head is forward and your shoulders are shrugged up towards your ears, as this can overwork the upper trapezius muscle.
- Practice conscious correction of scapular orientation, especially during shoulder rehabilitation exercises.
- Try to stand or sit up straight, engaging your core muscles to help support your spine and improve your overall posture.
- Consider using a standing desk or adjustable desk that allows you to work while standing or sitting, providing variety and reducing prolonged static positions.
- Incorporate exercises that strengthen the muscles supporting your shoulders, such as the rotator cuff and scapular stabilizing muscles, to improve your posture and reduce the workload on your trapezius.
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Try kinesiology taping or dry needling
Kinesiology taping is a method that can be used to alleviate trapezius muscle pain and reduce trigger point irritability. Kinesiology tape is applied to the upper trapezius to reduce pain and alter dysfunctional movement patterns. This method has been found to be more effective than postural exercises in reducing neck disability.
A study by Ozturk et al. (2016) found that kinesiology taping can be used as an adjunct intervention to reduce pain, alter dysfunctional movement patterns, and increase strength in individuals with Myofascial Pain Syndrome (MPS). MPS is characterized by the presence of multiple trigger points and taut bands of skeletal muscle fibers in the muscles, which can cause muscle pain.
Dry needling is another treatment option for trapezius muscle pain. This treatment focuses on addressing trapezius Myofascial Trigger Points (MTrP), which are taut bands of skeletal muscle fibers that can cause muscle pain in the trapezius muscle and surrounding areas. During dry needling, a chiropractor palpates the upper trapezius muscle to identify tender and painful trigger points (knots) in the muscle. Small and thin acupuncture needles are then inserted into the trigger points, producing a dull and achy discomfort. The needles are pistoned until the involuntary twitching stops.
Dry needling is a relatively new treatment and may be combined with other treatments such as therapeutic ultrasound, Graston Technique IASTM, and kinesiology taping for better and faster results. It is important to note that the muscles may feel sore and tight immediately after dry needling, and this may last for 12-48 hours. Small bruises may also appear where the needles were inserted, but this is a normal side effect.
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Frequently asked questions
To reduce the size of your trapezius muscle, you should adjust your workout to target other muscles. Avoid exercises that target the trapezius, such as shoulder shrugs, rows, and Y lifts. Focus on strengthening the muscles that support your shoulder to improve mobility and stability.
To reduce trapezius muscle pain, you can try stretching, improving your posture, and adding some easy movements throughout your day. Stretching can help keep the trapezius muscle from getting too tight and relieve pain. Maintaining a good posture is also important to prevent injury and reduce pain.
Yes, some people have turned to "Traptox", which is Botox injected into the trapezius muscles. This causes the trapezius muscles to atrophy and shrink.
