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The trapezius muscle is a large, triangular-shaped muscle in the upper back that is responsible for moving and rotating the shoulder blade, stabilising the arm and extending the neck. It is an easy place for stress and tension to build up, which can lead to pain and discomfort. To relieve this, there are several stretches and massages you can do to loosen the muscle, including shoulder work, neck work and upper back work.
How to soften trapezius muscle
| Characteristics | Values |
|---|---|
| Muscle location | The trapezius muscle is a large, triangular-shaped muscle located in the upper back, extending from the base of the skull down to the middle back and laterally to the shoulders. |
| Muscle function | The trapezius muscle is responsible for moving and rotating the shoulder blade, stabilising the arm and extending the neck. It also helps move the head, neck, arms, torso, and stabilises the spine and posture. |
| Common issues | Tension and tightness in the trapezius muscle are common, especially among people with office jobs, manual labour jobs, or those dealing with stress. Sitting or standing with poor posture can also cause tension and tightness. |
| Treatment | Stretching and massaging the trapezius muscle can help relieve tension and pain. Specific stretches include the cat-cow pose and shoulder shrugs. Massage techniques can be performed by a myotherapist or physiotherapist and may include soft tissue massage, deep tissue release, and trigger point therapy. |
| Prevention | Taking breaks and stretching, especially when sitting for long periods, can help prevent trapezius muscle issues. Building strength and endurance is also important for maintaining optimal muscle function. |
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What You'll Learn
Self-massage your trapezius muscle
The trapezius muscle is a triangle-shaped upper back muscle that starts at the base of the neck, spans the length of the upper shoulders, and extends down into the middle back. It is responsible for moving and rotating the shoulder blade, stabilising the arm, extending the neck, and playing an important role in posture.
Sitting for long periods, physical and mental stress, emotional stress, poor posture, repetitive motion, and sleeping in an uncomfortable position can cause tension and tightness in the trapezius muscle. This can lead to pain and discomfort in the neck, shoulders, and upper back, as well as tension headaches.
To self-massage your trapezius muscle, you can use your hands or a mechanical massager. First, locate the muscle by placing your fingers at the base of your skull, near the centre of the back of your head. Trace the muscle down the back of your neck to where your shoulders begin to widen out. You can also locate the C-7 vertebra at the base of your neck, which is another origin site of the upper trapezius. From there, walk your fingers up or down the muscle to find its origin point at the base of your skull.
Once you have located the muscle, begin massaging it at the base of your neck for about 30 seconds. Then, work your way outwards towards the end of your shoulder, inching across the trapezius muscle in small increments. Spend at least 30 seconds at each point, using slow, rhythmic movements to apply pressure. Repeat each side of your trapezius muscle two to three times before switching to the other shoulder. If you find a particularly sore or tense area, feel free to spend more time massaging it.
If you are using a mechanical massager, lie on your back with your feet planted on the ground. Slot the massager under your back and locate the first two smaller pressure points under the sub-occipitalis area. Move slowly until you find the right position for you. You can adjust the pressure by changing the surface you are lying on or by using your hand movements.
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Stretch your trapezius muscle
The trapezius muscle is a triangle-shaped upper back muscle that starts at the base of your neck, spans the length of your upper shoulders, and extends down into your middle back. It is responsible for moving and rotating your shoulder blade, stabilizing your arm, and extending your neck. It is also involved in moving your head, neck, arms, torso, and stabilising your spine, and plays a role in your posture.
Sitting or standing with poor posture, emotional stress, repetitive motions, and a sedentary lifestyle can cause tension and tightness in the trapezius muscle, leading to pain and discomfort in the neck, shoulders, and upper back.
- Start by sitting or standing in a relaxed position. Let your arms hang naturally by your sides. Slowly tilt your head to one side, aiming to bring your ear toward your shoulder. You can also try placing your hand over your ear and applying light pressure. Hold this position for 30 seconds, then repeat on the other side.
- Shoulder rolls are a great way to get the muscle warmed up and loose before you start full-on stretches.
- Sit upright in a chair with good posture and hold the bottom of the chair with one hand. Tilt your head to the opposite side, taking your ear toward your shoulder.
- Interlace your fingers and draw your hands forward until you feel a stretch across your upper back. To increase the stretch, bring your chin down toward your chest.
- Push up onto all fours into a tabletop position. Your hips should be directly over your knees, your shoulders over your elbows, and your elbows over your wrists. As you inhale, lift your head, chest, and sitting bones, letting your belly sink and arching your back. As you exhale, round your spine toward the sky and release your head into the Cat pose. Continue taking deep breaths, moving with your breath. This pose decompresses your spine, strengthens your upper back and shoulders, and lengthens and eases your 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.
Remember to stretch both sides of your body evenly and maintain balance in your stretching routine. Listen to your body and pay attention to its response during stretching. A mild pulling sensation is normal, but if you feel sharp pain or discomfort, ease off. Incorporate relaxation techniques such as deep breathing or meditation to further reduce stress and improve your mental and physical well-being.
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Improve your posture
The trapezius muscle is a large, triangular-shaped muscle located in the upper back. It is responsible for moving and rotating the shoulder blade, stabilising the arm, and extending the neck. It also plays a role in maintaining posture and overall upper-body strength.
Poor posture can place added stress on the trapezius muscle, leading to tightness and pain. Sitting or standing with poor posture, such as hunching over a desk or computer, can cause tension and tightness in the muscle. This can be further exacerbated by emotional stress, leading to pain and discomfort.
To improve your posture and reduce tension in the trapezius muscle, it is important to be mindful of your body positioning. When sitting or standing, ensure that your back is straight and your shoulders are relaxed. Avoid slouching or hunching, which can cause compression in the upper neck and place strain on the trapezius.
In addition to improving your posture, you can also perform stretches and massages to loosen the trapezius muscle. Here are a few exercises to try:
- Stand with your back against a wall and place a ball between your body and the wall, at the area that feels tight or sore. Lean into the ball and roll it up and down, side to side to massage the muscle.
- Push up onto all fours, into a tabletop position. Align your hips, shoulders, elbows, and wrists accordingly. As you inhale, lift your head, chest, and sitting bones, arching your back. As you exhale, round your spine and release your head into a Cat pose. This pose helps to decompress your spine, strengthen your upper back and shoulders, and lengthen and ease your neck muscles.
- Sit or stand comfortably. Slowly take your right ear towards your right shoulder, allowing your left shoulder to lift. Lift your right hand up and over your head, resting your hand on your left cheekbone. Repeat on the other side.
By combining mindful posture improvements with targeted stretches and massages, you can effectively loosen your trapezius muscle and improve your overall posture.
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Use hot and cold therapy
Heat and cold therapy is an effective way to treat trapezius inflammation and pain. The trapezius muscle is a large, triangular-shaped muscle located in the upper back, starting at the base of the neck and extending down to the middle of the back. It is responsible for moving and rotating the shoulder blade and extending the neck.
Heat therapy can be used to reduce muscle spasms, increase blood flow to the area, and promote healing. Applying heat to the trapezius muscle can be done through hot packs, heating pads, or heat wraps. This can be especially beneficial for those who experience chronic trapezius pain or tightness due to sitting for long periods or emotional stress.
Cold therapy, on the other hand, is useful for reducing inflammation and pain. Ice packs or cold wraps can be applied to the trapezius muscle for 15 to 20 minutes at a time, every few hours. While ice can help decrease pain, it may also cause increased stiffness, making it more challenging to move the neck or shoulders. Therefore, it is important to balance cold therapy with gentle stretching and movement to maintain flexibility and prevent stiffness.
Alternating between hot and cold therapy can be beneficial, and this can be done with hot and cold packs or through hydrotherapy, which involves alternating between hot and cold baths or showers. It is important to listen to your body and adjust the temperature and timing as needed.
In addition to hot and cold therapy, other home remedies for trapezius muscle pain include rest, gentle stretching, massage, and over-the-counter pain medication. However, if pain and tightness persist or become severe, it is recommended to consult a doctor or physical therapist for further guidance and treatment options.
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Try kinesiology taping
Kinesiology taping, also known as kinesio taping or KT, is a non-invasive, painless, and time-efficient method for treating myofascial trigger points (MTrPs) in the trapezius muscle. MTrPs are a common cause of musculoskeletal issues, and the trapezius muscle is particularly susceptible to these trigger points due to its constant work against gravity to maintain proper head and neck positioning.
Kinesiology taping involves applying tape to the skin over the trapezius muscle to modify muscular excitation. The direction of taping, either "faciliatory" or "inhibitory", can have different effects on muscle excitation. For example, applying inhibitory KT to the upper trapezius reduces its excitation, while applying it to the middle or lower trapezius increases their excitation.
KT can be used to correct alterations in scapular position and motion associated with shoulder pain or injury. It may also promote circulation in the neck region, providing a relaxing effect and relieving tension in the levator scapulae muscle, which elevates the shoulder blade.
CureTape is a specific type of kinesiology tape made of high-quality elastic therapeutic cotton with a hypoallergenic adhesive layer. It is designed to endure longer and is typically applied to both sides of the trapezius muscle.
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Frequently asked questions
The trapezius muscle is a large, triangular-shaped muscle in the upper back that is responsible for moving and rotating the shoulder blade, stabilising the arm, and extending the neck. It is also involved in neck and head movements, maintaining posture, and providing overall upper-body strength. The trapezius muscle can get tight due to various factors such as physical and emotional stress, poor posture, repetitive motions, injury, sleeping position, and a sedentary lifestyle.
There are several ways to relieve tightness in the trapezius muscle, including:
- Stretching: Perform gentle stretches targeting the trapezius muscle, such as neck and shoulder rolls, and poses like the Cat pose.
- Massage: Use self-massage techniques or seek professional massage therapy to release tension in the trapezius muscle.
- Exercise: Strengthen the muscles that support your shoulder to improve mobility and stability.
- Heat and Cold Therapy: Apply ice to reduce inflammation or use heat to reduce muscle spasms and increase blood flow to the area.
To perform a self-massage on your trapezius muscle, follow these steps:
- Locate the upper traps by finding the point where the muscle connects to the bone at the base of your skull.
- Massage the muscle at the base of your neck for about 30 seconds, then work your way outwards towards the end of your shoulder.
- Spend at least 30 seconds at each point, using slow, rhythmic movements with enough pressure that feels like "the good hurt".
- Repeat each side of your trapezius muscle two to three times before switching to the other shoulder.
If the tightness or pain in your trapezius muscle persists or interferes with your daily activities, it is recommended to seek advice from a healthcare professional or a specialist such as a physiotherapist or myotherapist. They can provide targeted treatments such as soft tissue massage, deep tissue release, trigger point therapy, or dry needling to address the issue effectively.
