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The trapezius muscle is a large, kite-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 involved in a lot of different motions, such as shrugging the shoulders, sitting up straight, tilting the head, and twisting the torso. Sitting down for long periods of time, physical trauma, poor posture, and stress can cause pain and tightness in the trapezius muscle. To soothe the trapezius muscle, one can perform targeted stretching exercises, yoga, pilates, or gentle exercises to strengthen the muscle and improve flexibility. Massaging the trapezius muscle can also help to reduce tension and tightness.
| Characteristics | Values |
|---|---|
| Shape | Large, triangular/kite-shaped |
| Sections | Superior, middle, and inferior/lower |
| Functions | Stabilizes the shoulders, enables neck movement, supports body movement, stabilizes the spine, and plays a role in posture |
| Pain Causes | Stress, overuse, poor posture, physical trauma, nerve damage, pinched nerve in the spine, injury, and medical conditions |
| Treatment | Stretching, massage, hot/cold therapy, pain relievers, topical creams, kinesiology taping, dry needling, physical therapy, yoga, and gentle exercises |
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What You'll Learn
Stretching exercises
Stretching is a great way to soothe and loosen your trapezius muscle. The trapezius muscle is a large, kite-shaped muscle in the upper back that is responsible for moving and rotating the shoulder blade, stabilizing the arm, and extending the neck. It is involved in various motions, such as shrugging the shoulders, sitting up straight, tilting the head, and twisting the torso. When the trapezius muscle is tight, it can impact upper body mobility and cause discomfort. Here are some stretching exercises to help soothe and loosen your trapezius muscle:
Neck and Shoulder Stretch
- Stand or sit in a comfortable position.
- Slowly bring your right ear toward your right shoulder.
- Lift your right hand up and over your head, resting your hand on your left cheekbone.
- Ease your head back to the center and relax your left shoulder.
- Repeat on the other side.
Cat-Cow Pose
- Get on all fours, with your hips directly over your knees and your shoulders over your elbows.
- Inhale and lift your head, chest, and sitting bones while arching your back.
- Exhale and round your spine toward the sky, releasing your head into a Cat pose.
- Continue taking deep breaths, moving with your breath.
Resistance Band Stretch
- Secure the middle of a resistance band under one or both feet and hold the ends of the band in each hand.
- Extend your legs to create tension in the band and stretch your arms toward your feet.
- Bring your hands to the side of your rib cage by bending your elbows and pulling the band toward you.
Seated Shoulder Roll
- Sit up tall with your arms at your sides.
- Slide your hands up your sides toward your underarms as your elbows move up and out to the sides.
- Slide your hands back down to the starting position.
Yoga Twist
- Start on a yoga mat on all fours, with your hands under your shoulders and hips under your knees.
- Lift one hand off the floor and reach it underneath your stomach to your opposite side, lowering your shoulder toward the floor.
- Allow your chest and head to rotate as you hold this gentle twist.
- Slowly return to the starting position and repeat on the other side.
Remember to move gently in and out of each stretch, avoiding jerky movements. Hold each stretch for about 15 to 30 seconds, focusing on tension relief without experiencing pain. Additionally, you can use a ball or try targeted soft tissue techniques, such as myotherapy or physiotherapy, to relieve tightness in the trapezius muscle.
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Self-massage techniques
Before performing a self-massage, it is important to know the location of the trapezius muscle. Start by locating the upper traps, or where the muscle connects to a bone. Place your fingers at the bottom of your skull, close to its center, and trace the muscle down the back of your neck to where the shoulders begin to widen out. You can also locate the vertebra at the base of your neck, known as C-7, which is another origin site for the upper trapezius. From there, you can use your fingers to walk up or down the muscle to relocate the origin at the base of the skull.
Once you have located the trapezius muscle, you can begin the self-massage. Start at the base of your neck and spend about 30 seconds massaging the muscle. Then, work your way outwards toward the end of your shoulder. Move in small increments, spending at least 30 seconds at each point. Use slow, rhythmic movements to apply pressure that feels comfortable yet firm. Repeat each side of the trapezius muscle two to three times before switching to the other shoulder.
In addition to self-massage, there are other techniques to soothe the trapezius muscle. This includes stretching exercises, such as the "cat-cow" pose, where you arch and release your back while on all fours. You can also try targeted soft tissue techniques, such as myotherapy or physiotherapy, which may involve soft tissue massage, deep tissue release, trigger point therapy, or dry needling. Furthermore, hot and cold therapy, as well as over-the-counter pain relievers and topical creams, may help reduce trapezius muscle pain and soreness.
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Yoga poses
The trapezius is a large, triangular muscle that runs from the base of the skull, along the cervical and thoracic spine, and reaches out to the shoulders. It has three main sections: the upper, middle, and lower trapezius. The upper trapezius elevates the shoulder blade, the middle trapezius pulls the shoulder blades towards the spine, and the lower trapezius performs depression by pulling the shoulder blades down.
Fish Pose
Sit on your mat with your legs extended in front of you. Lift your torso and place your palms down underneath the small of your back. While inhaling, arch your back, lift your chest towards the sky, and rest the top of your head on the mat.
Locust Pose
Lie on your stomach and let your arms lie beside your thighs, with your palms on the floor. While inhaling, lift your chest, arms, and legs as high as you can from the floor, keeping them straight. When you exhale, lower your limbs and torso back to your mat. Repeat this exercise five to ten times per session to increase the strength of your lower and middle trapezius and to stretch the muscles to increase flexibility.
Downward Facing Dog
From a tabletop position on your hands and knees, spread your fingers wide and press your palms firmly into your mat. As you exhale, tuck your toes and lift your knees off the floor to reach your hips toward the ceiling. Gently straighten your legs as you draw your sit bones toward the wall behind you.
Standing Forward Fold
Similar to the downward-facing dog, begin in a standing position and fold forward, placing your hands on the floor. Gently straighten your legs and reach your sit bones toward the wall behind you.
Warrior II
The middle trapezius engages in this pose to retract the shoulder blades, opening the chest while maintaining alignment. This supports spinal extension and enhances thoracic mobility.
Upward-Facing Dog
The lower trapezius contracts in this pose, helping to maintain scapular depression, which is essential for lifting the chest and keeping the shoulders away from the ears. This pose also promotes a deeper backbend in the thoracic spine.
Sphinx Pose
The lower trapezius pulls the shoulder blades down in this pose, similar to the upward-facing dog.
Easy Seated Pose
Sit upright with your palms pressing into the ground beside your hips. Draw your shoulders toward your midline and then slightly down your back. Press your palms firmly into the ground and attempt to drag them away from each other isometrically.
Extended Child's Pose
Kneel on your mat with your knees together or wide apart. Bend over so your torso is parallel to the mat and rests on top of or between your thighs. Extend your arms in front of you, with your fingertips reaching toward the front of the mat. Rest your head down and breathe deeply, allowing any tension in your shoulders to stretch your trapezius.
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Hot and cold therapy
Heat therapy can be used to treat trapezius muscle inflammation by reducing inflammation and relieving pain. Heat treatment can also increase muscle strength and flexibility.
Cold therapy, or cryotherapy, is often used in conjunction with ice packs to reduce inflammation and manage pain. It can be applied for short periods of time, typically 15 to 20 minutes, with breaks in between to allow the skin to warm up. Cold therapy can also be used in the form of ice baths, which can provide more coverage and are often used by athletes to reduce full-body inflammation and promote recovery.
It is important to note that while hot and cold therapy can be effective in treating trapezius muscle pain and inflammation, it should not be the only treatment method. Resting the muscle, gentle stretching, and massage are also recommended to promote healing and prevent re-injury.
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Physical therapy
Rest and Ice
Resting the muscle is an important first step in soothing trapezius muscle pain. Icing the affected area for 15 to 20 minutes every two to four hours can also help reduce pain and inflammation.
Stretches
Stretching the trapezius muscle can help prevent soreness and relieve pain. It is important to move gently in and out of stretches, avoiding jerky movements and bouncing. Hold each stretch for about 15 to 30 seconds, focusing on creating tension without causing pain.
One stretch involves getting into a position on all fours, with hips over knees, shoulders over elbows, and elbows over wrists. 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 strengthens the upper back and shoulders while lengthening and easing neck muscles.
Another stretch involves sitting up straight in a chair and slowly bending the head to one side, as if trying to touch the ear to the shoulder. Gently pull the head towards the shoulder for a deeper stretch, then release and repeat on the other side.
Massage
Massaging tender knots or trigger points can help ease trapezius muscle pain. Massage therapy can also help loosen tight muscles and reduce inflammation.
Yoga and Pilates
Practising yoga or Pilates can be beneficial for keeping muscles strong and flexible, while also improving overall health.
Heat Therapy
Applying heat to the trapezius muscle can increase blood flow to the area and promote healing. Heating cushions and electric heating pads can provide warmth and comfort to soothe trapezius muscle pain.
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Frequently asked questions
The trapezius muscle is a large, kite-shaped muscle in the upper back that runs from the base of the neck, across the upper shoulders, through the middle back, and finishes at the lower aspect of the thoracic spine. It has three distinct parts: upper, middle, and lower.
Trapezius pain can be caused by various factors, including overuse, stress, poor posture, injury or trauma, and nerve damage. Overuse can be a result of repetitive activities involving the shoulders, such as swimming or lifting heavy objects. Poor posture, such as hunching over a desk, can also contribute to trapezius pain by causing muscle tightness and tension.
There are several ways to relieve trapezius pain:
- Stretching: Performing gentle stretches can help ease pain and improve flexibility. It is important to move in and out of stretches slowly and avoid bouncing or jerky movements.
- Massage: Learning to self-massage or receiving a professional massage can help relieve tension in the trapezius muscle.
- Hot and cold therapy: Applying ice can reduce inflammation, while heat can increase blood flow and promote healing.
- Physical therapy: Working with a physical therapist can help improve mobility, strengthen the trapezius muscle, and reduce pain.
- Over-the-counter medications: Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or topical creams can help reduce pain and inflammation.
Here are a few specific stretches to target the trapezius muscle:
- Cat-cow pose: Start on all fours with your hips over your knees and shoulders over your elbows. As you inhale, arch your back and lift your head, chest, and sitting bones. As you exhale, round your spine and release your head towards the floor.
- Shoulder stretch: Stand or sit comfortably and gently tilt your head to one side, bringing your ear towards your shoulder. Lift the opposite hand up and over your head, resting it on the opposite cheekbone.
- Resistance band stretch: Stand with a resistance band secured under one foot and hold the ends of the band in each hand. Extend your leg to create tension in the band and stretch your arms towards your feet, bending your elbows and pulling the band towards your ribcage.
If you are experiencing persistent pain in your back, neck, or head that lasts for more than a week, it is recommended to consult a healthcare provider. Additionally, if you suspect nerve damage or have concerns about medication interactions, speak with your doctor or pharmacist.
