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The trapezius muscle is a large, kite-shaped muscle that extends from the base of the neck, across the upper shoulders, through the middle back, and finishes at the lower aspect of the spine. It is responsible for moving and rotating the shoulder blade, stabilizing the arm, and extending the neck. Sitting at a desk for long periods of time, poor posture, and a lack of movement can cause tightness and knots in the upper trapezius muscles. To relieve this, one can perform stretches, massages, or targeted exercises for the neck and upper traps. Physical therapy can also be sought for a personalized treatment plan that addresses the symptoms and root causes of discomfort.
| Characteristics | Values |
|---|---|
| Cause | Sitting in poor posture, lack of movement, sitting for long periods, daily habits like how you sit at your computer or carry your backpack |
| Prevention | Regular stretching and strengthening exercises, ergonomic advice, safe ways to engage in activities that may impact your upper traps |
| Treatment | Physical therapy, targeted exercises, posture improvement, manual therapy, massage, soft tissue techniques, deep tissue release, trigger point therapy, dry needling, nutrition |
| Stretches | Forward stretch, side stretch, diagonal stretch, cat pose, shoulder work, neck work, upper back work |
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What You'll Learn
Stretching and massaging trap muscles
The trapezius muscle is responsible for moving and rotating the shoulder blade, stabilising the arm, and extending the neck. It is a common site for stress and tension, especially in the upper trapezius in the lower neck. Sitting or standing for long periods can cause back problems and trap muscle issues, so it is important to take breaks and stretch.
Stretching the Trap Muscles
Stretching the trapezius muscles can help to improve shoulder, neck, and arm mobility. Here are some stretches to try:
- Sit or stand, then slowly bring your right ear towards 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 your hand on your left cheekbone. Gently release, then ease your left ear towards your left shoulder and repeat the stretch on the other side.
- Lie on your stomach with your feet shoulder-width apart and rest your forehead on your stacked hands. Focus on lengthening your spine and releasing tension in your upper back and neck.
- Get on all fours into a tabletop position. Inhale and 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.
Massaging the Trap Muscles
Trap massages can help to reduce pain and stiffness in the trapezius muscle. To perform a self-massage:
- Identify the location of your trapezius muscle, which spans the bottom of your skull, across your shoulders, and down your back. The focus is usually on the upper trapezius, located at the top of your shoulders.
- Choose one shoulder to work on at a time.
- Raise the arm on the opposite side and reach across your body, folding your arm around your neck so that your fingers rest at the back base of your neck.
- Apply pressure and move your fingers in a circular motion for about 30 seconds.
- Work your way outwards towards the end of your shoulder, inching across your trapezius muscle in small increments and spending at least 30 seconds at each point.
- Repeat each side of your trapezius muscle two to three times before switching to the other shoulder.
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Targeted exercises
Barbell Shrug
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs. Keep your arms straight and your back straight, and shrug your shoulders as high as possible towards your ears. Hold the contraction for a second, then slowly lower your shoulders back to the starting position. Focus on squeezing the traps at the top of the movement.
Dumbbell Shrug
Stand with a dumbbell in each hand, with your arms fully extended by your sides. Shrug your shoulders upwards, bringing the dumbbells as high as possible. Hold for a second, then lower the dumbbells to the starting position. Keep your back straight and avoid rolling your shoulders.
Face Pulls
Attach a rope extension to a cable machine, and move the cable so it sits just above head height. Take the ends of the cable in both hands, with an underhand grip (thumbs on the bottom, knuckles on top, and palms facing up). Take a couple of steps back, until your arms are fully extended out in front of you, with your feet shoulder-width apart.
T-Bar Rows
Position yourself on a T-bar row machine or use a barbell with a landmine attachment. Hold the handles with a neutral grip and keep your back flat. Pull the weight towards your chest, squeezing your shoulder blades together. Slowly lower the weight back to the starting position, focusing on contracting the upper back muscles.
Deadlifts
Step your feet out into a wide stance and perform a sumo deadlift. This targets the traps while also engaging the quads. Alternatively, try rack pulls, which involve pulling the bar from a power rack set just above or slightly below knee height.
Reverse Plank
Get into a plank position and hold it, or raise it up and down. This compound movement targets the traps, deltoids, abdominals, quadriceps, and hip flexors. It improves shoulder posture and trains the core while engaging several other muscle groups.
In addition to these targeted exercises, it is important to include a proper warm-up and cool-down routine, such as stretching or foam rolling, to aid recovery and prevent stiffness.
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Improving posture
Improving your posture can help alleviate tension in your trapezius muscles. The trapezius muscle is a large, kite-shaped muscle that extends from the base of your neck, across your upper shoulders, through your middle back, and finishes at the lower aspect of your thoracic spine. It is responsible for moving and rotating your shoulder blade, stabilizing your arm, and extending your neck.
Poor posture, such as slouching at a desk or leaning forward to see a computer screen, can put a lot of stress on your trapezius muscles, leading to tightness and pain. To improve your posture, it is important to be mindful of how you sit and stand, ensuring that you are maintaining a straight back and neck. This can be achieved by making small adjustments to your daily habits, such as adjusting your computer screen to a height where you don't need to lean forward to see it.
In addition to improving your posture, you can also try the following exercises to loosen your trapezius muscles:
- Forward stretch: Place both hands at the crown of your head and gently pull your head forward with your chin toward your neck as if you were nodding. Hold this position for 10 to 20 seconds and repeat 2-3 times.
- Side stretch: Place one hand on the crown of your head and gently pull your head to the side so that your ear approaches your shoulder. Hold this position for 10 to 20 seconds, then repeat 2-3 times on each side.
- Diagonal stretch: Place one hand on the crown of your head and gently pull your head diagonally forward as if you are sniffing your armpit.
- Shoulder roll: Pull your shoulders up towards your ears, hold for a few seconds, and then let them fall back down into a relaxed position. You can also roll your shoulders in both directions.
- Cat-cow pose: Get on all fours with your hips over your knees and your shoulders over your elbows. As you inhale, arch your back while lifting your head, chest, and sitting bones. As you exhale, round your spine and release your head towards the floor. This pose decompresses your spine and eases neck and back muscles.
It is important to note that while stretching can provide temporary relief, it may not fully release a muscle knot. Applying direct and consistent pressure to the affected area for at least 90 seconds can be more effective in releasing the tension. Additionally, seeking professional help from a physical therapist or myotherapist can be beneficial, as they can provide targeted exercises and techniques to improve your posture and relieve tension.
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Physical therapy
At Revival Physical Therapy in Minneapolis, the approach is to provide clear explanations and personalised treatment plans that address both the symptoms and root causes of discomfort. Their plans may include targeted exercises, posture improvement techniques, and manual therapy to relieve tension in the trap muscles.
- Neck and Shoulder Stretches: Sitting or standing, slowly bring your ear towards your shoulder. If your opposite shoulder lifts, ease your head back to the centre and relax your shoulder. This stretch can help loosen the trapezius muscle and improve neck and shoulder mobility.
- Cat-Cow Pose: Get on all fours with your hips over your knees and shoulders over your elbows. As you inhale, arch your back while lifting your head, chest, and sitting bones. As you exhale, round your spine and release your head towards the floor. This pose strengthens the upper back and shoulders while lengthening and easing neck muscles.
- Release Tension: Lie on your stomach with your feet shoulder-width apart and rest your forehead on your stacked hands. Focus on lengthening your spine and releasing tension in your upper back, neck, and trapezius muscle. This pose also increases flexibility in your spine and strengthens your back and arms.
- Lower Trap Activation: Stand tall with your arms outstretched in front of you at chest height, palms together. Squeeze your shoulder blades together and lift your arms up and out into a "Y" shape. This move correctly activates the lower trap muscles.
In addition to these exercises, physical therapy may also include advice on ergonomic adjustments to your work and home environments, as well as guidance on nutritional choices that support muscle health and recovery.
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Nutrition
A diet rich in anti-inflammatory foods and essential nutrients is recommended to support muscle health. This means including plenty of fruits, vegetables, healthy fats, and lean proteins in your diet. Omega-3 fatty acids, for example, are known to have anti-inflammatory properties and can be found in fish, nuts, and seeds.
In addition, staying hydrated is crucial for muscle health. Water helps with muscle repair and recovery by aiding in the transportation of nutrients to your muscles. It also helps to flush out toxins and waste products that can contribute to inflammation and muscle soreness.
If you are experiencing trapezius muscle pain or discomfort, it is important to listen to your body and rest. This may mean modifying your exercise routine or taking a few days off to allow your muscles to recover. During this time, you can apply heat or ice to the affected area to help reduce any pain and discomfort.
While nutrition is an important part of muscle health and recovery, it is also crucial to combine this with appropriate physical therapy and targeted exercises to effectively relieve tension in your trapezius muscles.
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Frequently asked questions
Here are some exercises to relieve tension in your trap muscles:
- Place both hands at the crown of your head and gently pull your head forward with your chin toward your neck as if you were nodding down. Hold this position for 10 to 20 seconds, and repeat 2-3 times.
- 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, arch your back. As you exhale, round your spine toward the sky and release your head into the Cat pose.
- Slowly take your right ear toward your right shoulder. Lift your right hand up and over your head, resting your hand on your left cheekbone.
Here are some ways to prevent knots in your trap muscles:
- Take breaks and stretch, even when sitting at your desk.
- Improve your posture.
- Make dietary choices that support muscle recovery and health, such as eating anti-inflammatory foods.
If you sit at a desk for long periods, you may experience tight, achy knots in your upper trapezius muscles that can interfere with your life and make it more difficult to focus. Knots in your upper trapezius may also be caused by stress, which can cause your body to tighten up.
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