Dominic Stone
The trapezius muscle, also known as the traps, is a large muscle in the upper back that helps the neck, shoulders, and arms move. It is involved in a variety of motions, such as shrugging the shoulders, sitting up straight, tilting the head, and twisting the torso. For some, developing the traps is a strength or physique goal. However, for others, an overactive trapezius can cause pain, soreness, and discomfort. To reduce the size of the trapezius muscle, it is recommended to adjust your workout routine to target other muscles and adapt your diet to prevent additional muscle gain. Certain stretches and exercises can also help to loosen the trapezius and ease pain.
| Characteristics | Values |
|---|---|
| Trapezius Muscle Location | Upper back, extending to the width of the shoulders and running from the skull to the thoracic spine |
| Function | Moves and rotates the shoulder blade, stabilizes the arm, and extends the neck |
| Sections | Superior (upper), middle, and inferior (lower) |
| Superior Segment Function | Helps elevate the shoulder blades and rotate and tilt the neck |
| Middle Segment Function | Brings the shoulder blades back and provides stability for the shoulder during arm movements |
| Inferior Segment Function | Helps bring the shoulder blades down |
| Causes of Pain | Overuse, stress, and poor posture |
| Reducing Pain and Tension | Stretching, physical therapy, dry needling, kinesiology taping, and proper posture |
| Exercises to Avoid | Shoulder shrugs, rows, Y lifts, and farmer's walks |
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What You'll Learn
Stretching and strengthening exercises
Stretching Exercises:
- Sit or stand tall with your arms at your sides. Slide your hands up towards your underarms as your elbows move up and out to the sides. You can allow your shoulders to shrug during this movement. Then, slide your hands back down to the starting position.
- Place your right hand on top of your head and let your left arm rest at your side. Gently pull your head towards your right shoulder with your right hand. Rotate your head down to look at your right hip. You should feel the stretch on the left side of your neck and shoulder. Repeat on the opposite side.
- Push up onto all fours, assuming a tabletop position. Ensure your hips are over your knees and your shoulders are over your elbows. As you inhale, lift your head, chest, and sitting bones, allowing your belly to sink and your back to arch. As you exhale, round your spine towards the sky and release your head into a Cat pose. Continue breathing deeply, moving with your breath. This pose strengthens the upper back and shoulders while lengthening and easing neck muscles.
- Lie on your stomach with your feet shoulder-width apart, and rest your hands, one on top of the other, under your chin. Focus on lengthening your spine and releasing any tension in your upper back and neck.
Strengthening Exercises:
- Lie on your side with your legs separated for support. Grasp a dumbbell or cord, position your elbow against your side, and place your forearm across your belly. Lift the weight by rotating your shoulder, then return to the starting position and repeat. Switch sides and continue with the opposite arm.
- Avoid trap-dominant exercises like shoulder shrugs, rows, Y lifts, and farmers walks, which target trap muscle growth. Instead, focus on exercises that develop the surrounding muscles to bring your body back into balance.
Remember to move gently in and out of stretches, avoiding abrupt movements. Hold each stretch for about 15 to 30 seconds, aiming for tension without pain. Additionally, maintain good posture throughout the day, keeping your shoulders relaxed and maintaining the space between the tops of your shoulders and the bottom of your ears.
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Adjusting your workout
To reduce trapezius muscle strain, it is important to incorporate exercises that target the lower trapezius. Many exercise regimens tend to neglect the lower trapezius, but strengthening this area can improve overall mobility and flexibility, reduce pain, and prevent future injuries. Lower trapezius exercises work not only the lower trapezius but also the upper back, shoulders, arms, and core.
Simple stretches and yoga poses can help to loosen the trapezius muscles. For example, the Cat-Cow, Child's Pose, Eagle, and Thread the Needle poses are all effective in releasing tension from the traps. Additionally, performing shoulder shrugs can help release tension in the neck and upper body before beginning a workout.
To stretch the upper trapezius, try this: sit or stand in a relaxed posture and slowly lift your right ear toward your right shoulder. Ease your head back to the centre if you feel your left shoulder lifting. Lift your right hand over your head and rest it on your left cheekbone, applying slight pressure. Breathe and hold this position for at least 30 seconds, then gently switch sides.
If you experience trapezius strain, rest is crucial during the initial phase to prevent further damage. However, as the pain and inflammation subside, specific exercises can help strengthen the trapezius muscle and prevent future strains. Physiotherapists can create structured exercise programs that include stretching, strengthening, and aerobic exercises tailored to your condition. They may also use techniques such as manual therapy, massage, ultrasound, or electrical stimulation to promote healing and reduce pain.
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Improving your posture
To improve posture and reduce trapezius muscle dominance, it is important to be mindful of your daily posture and make adjustments as needed. Keep your shoulders low and maintain the space between the top of your shoulders and the bottom of your ears, especially when performing prolonged tasks such as working at a computer or driving. Set reminders to get up and move around throughout the day to avoid staying in the same position for too long.
Additionally, when exercising, focus on moves that target the surrounding muscles rather than the trapezius. Avoid trap-dominant exercises like shoulder shrugs, rows, and farmers walks, which can contribute to trap hypertrophy. Instead, try exercises that work the infraspinatus, rhomboids, and latissimus dorsi. For example, lie on your side with your legs separated for support, grasp a dumbbell or cord, and rotate your shoulder to lift it.
Stretching can also help to ease trapezius muscle pain and keep movement flexible. Try this stretch: sit up tall with your arms at your sides. Slide your hands up your sides towards your underarms as your elbows move up and out to the sides. Then, slide your hands back down to the starting position. You can also try a yoga-inspired cat pose: get on all fours with your hips over your knees and your shoulders over your elbows. As you inhale, arch your back, and as you exhale, round your spine towards the sky and release your head.
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Reducing stress
One way to reduce stress in the trapezius is to be mindful of your daily posture. Poor posture can place added stress on the trapezius over time. Try to keep your shoulders low throughout the day, especially when performing prolonged tasks such as working at a computer or driving. It is easy for our shoulders to rise when tension builds, so be mindful of this and try to relax them.
Another way to reduce stress in the trapezius is to take regular breaks and stretch. Sitting for long periods can cause back problems, so it is important to get up and move around. Even a short walk or some gentle stretches can help to ease the tension in the trapezius and prevent further pain.
You can also try some specific stretches to target the trapezius and reduce stress in this area. One example is to sit or stand tall with your arms at your sides. Slide your hands up your sides towards your underarms as your elbows move up and out. It is fine if your shoulders shrug. Then, slide your hands back down to the starting position. This can help to loosen the trapezius and make overhead motions easier.
Finally, you can try some exercises that target other muscles, to bring your body back into balance. For example, you can adjust your workout to focus on the surrounding muscles, such as the rotator cuff, to improve their strength and activation so that the trapezius does not have to compensate.
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Physical therapy
Targeted Stretching Exercises
Stretching can help keep the trapezius muscle from getting too tight and may prevent or relieve pain. It is important to move in and out of a stretch gently, avoiding jerky movements and bouncing. A stretch should cause tension but not pain.
- Sit up tall with your arms at your sides. Slide your hands up your sides towards your underarms as your elbows move up and out to the sides. It is okay if your shoulders shrug up. Slide your hands back down to the starting position.
- Sit up straight in a chair. Slowly bend your head over to the left side as if trying to touch your left ear to your left shoulder. Place your left hand on your head and gently pull it toward your shoulder for a deeper stretch. Release your head and perform the same stretch on the right side.
- Get into position on all fours on the floor. Inhale and curl your spine up toward the ceiling while contracting your abdominal muscles. Exhale and allow your belly to sink toward the floor while arching your back.
Lower Trap Exercises
Lower trap exercises target the trapezius muscle, which starts at the base of your neck and goes across both shoulders and down your mid-back. These exercises work all the muscles in your upper back, shoulders, arms, and core. When all the structures that support your traps are strong, you will have greater mobility and flexibility, which can help prevent future injury.
- Begin with your arms overhead on the wall in a "Y" position. Make sure not to hunch your shoulders. Lift your arms away from the wall. Stay within a range of motion where you feel comfortable. Slowly return your arms to the wall.
- Lay down with a foam roller under your upper back. Hold your head to support your neck muscles.
Dry Needling
Dry needling is a technique that involves inserting short, fine needles into the skin at specific trigger points. It is said to release muscle knots and may decrease pain.
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Frequently asked questions
If you feel that your trapezius muscles are too strong, you can adjust your workout to target other muscles. Avoid exercises that are geared towards trap hypertrophy, such as shoulder shrugs, rows, and Y lifts. Instead, focus on exercises that will develop the surrounding muscles, such as your shoulders.
If you feel tightness in your back and shoulders, it may be due to your trapezius muscles. If you are experiencing pain or discomfort, this could be a sign that your trapezius muscles are too strong.
Yes, there are several stretches that can help reduce trapezius muscles. One stretch involves sitting up tall with your arms at your sides and sliding your hands up your sides towards your underarms as your elbows move up and out to the sides. Another stretch is to sit or stand and slowly bring your right ear towards your right shoulder. As you do this, it is natural for your left shoulder to lift. If this happens, ease your head back to the centre and relax your left shoulder.
