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The trapezius muscle, commonly referred to as the 'trap muscle', is a large, triangular, paired muscle located at the back of the neck and thorax. It is involved in several functions, including moving the head, neck, and upper back, as well as maintaining and adjusting posture. The trap muscle is susceptible to various injuries and issues, such as strains, nerve damage, and posture problems caused by slouching. These issues can lead to symptoms like limited mobility, muscle weakness, and pain in the upper back, neck, and shoulders.
| Characteristics | Values |
|---|---|
| Number | There are two trapezius muscles, one on each side of the upper back. |
| Shape | Trapezius muscles are large and roughly trapezoidal or diamond-shaped. |
| Function | These muscles help with head, neck, and upper back movement, as well as posture adjustment and maintenance. They also assist in shoulder movements and are crucial for motions like pushing, reaching forward, or pulling down. |
| Injuries | Common causes of trapezius muscle pain include overuse, injuries, and nerve damage. Stress can also lead to unconscious muscle tension in these areas. |
| Innervation | The trapezius muscle is innervated by the accessory nerve (CN XI) and the anterior rami of the C3 and C4 spinal nerves. |
| Blood Supply | The descending (upper) part of the trapezius is supplied by the occipital artery, the transverse (middle) part by the superficial cervical artery, and the ascending (lower) part by the muscular branches of the dorsal scapular artery. |
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What You'll Learn
Trapezius muscle anatomy
The trapezius muscle, commonly referred to as the 'trap muscle', is a large, triangular, paired muscle located on the posterior aspect of the neck and thorax. The muscle fibres span a large width of the upper back, extending from the skull and vertebral column to the shoulder girdle. The trapezius is one of the broadest and most superficial muscles of the upper back and trunk, and it covers the upper back of the shoulders and neck.
The muscle has several origin points along the midline of the posterior neck and back. The superior fibres attach to the occipital bone, the nuchal ligament, and the spinous processes of the C1-C6 vertebrae. The middle fibres originate from the spinous processes of the T1-T4 vertebrae, and the inferior fibres originate from the spinous processes of the T4-T12 vertebrae. These fibres have different directions, with the superior fibres descending towards their insertion point, the middle fibres running horizontally and laterally towards the shoulder, and the inferior fibres also directed laterally.
The trapezius has three sections: upper, middle, and lower. The upper fibres can elevate and upwardly rotate the scapula and extend the neck. The middle fibres adduct (medially retract) the scapula, and the lower fibres depress the scapula and aid the upper fibres in upward rotation. The trapezius works in conjunction with several other muscles to produce coordinated movements, primarily involving the scapula. For example, the rhomboids (major and minor) work closely with the trapezius to retract and stabilise the scapula, playing a key role in shoulder movement and posture. The serratus anterior works with the lower trapezius to rotate the scapula upward during arm elevation, and the deltoid muscle works with the trapezius for arm elevation and throwing actions.
The trapezius is crucial for maintaining and adjusting posture, and it is involved in various movements of the head, neck, and upper back. These include turning the head to either side, twisting the torso, shrugging the shoulders, and moving the shoulder during arm elevation or throwing. The muscle is also used for active movements such as side bending, elevating and depressing the shoulders, and internally rotating the arm.
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Trapezius muscle function
The trapezius muscle is a large, paired trapezoid-shaped muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine. Each person has one trapezius muscle on either side of their upper back, and together they resemble a kite or diamond shape. The trapezius muscles help us maintain our posture and move our upper back, neck, and head. They are also involved in the movement of the shoulder girdle, and are therefore considered muscles of the upper limb rather than of the back.
The trapezius muscles are divided into three sections: the upper (superior), middle, and lower (inferior) sections. The upper section connects to the skull and neck (cervical spine), while the middle and lower sections attach to bones in the thoracic spine, the back (lateral) sides of the shoulder blade (scapula), and the collarbone (clavicle). The upper fibres elevate the scapulae, the middle fibres retract the scapulae, and the lower fibres depress the scapulae. The trapezius muscles also induce scapular rotation, with the upper and lower fibres rotating the scapula around the sternoclavicular articulation so that the acromion and inferior angles move up and the medial border moves down.
The trapezius muscles are used for active movements such as side bending and turning the head, elevating and depressing the shoulders, and internally rotating the arm. They are also crucial during movements that involve pushing, reaching forward, or pulling down, as they help maintain scapular stability, allowing the shoulder to move efficiently.
The rhomboids, levator scapulae, serratus anterior, deltoid, pectoralis minor, and latissimus dorsi muscles all work in conjunction with the trapezius to produce coordinated movements, primarily involving the scapula.
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Trapezius muscle injuries
The trapezius muscle, also known as the "trap muscle," is a large, flat, triangular muscle that extends from the neck to the shoulders and down to the middle of the back. It is responsible for various functions, including moving the head, neck, and scapula. Due to its crucial role in upper body movement and its attachment to the spine, injuries to the trapezius muscle can be particularly debilitating.
Symptoms of a trapezius muscle injury may include pain, tenderness, and stiffness in the affected area. The pain may be localized to a specific point or radiate across the upper back, neck, and shoulders. In some cases, individuals may experience muscle spasms or a "knot" in the trapezius muscle, which can be felt as a tight, tender lump. The pain and stiffness associated with a trapezius injury may restrict movement, impacting the range of motion in the neck and shoulders.
Treatment for trapezius muscle injuries typically involves a combination of rest, ice, compression, and elevation (RICE protocol). Non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and swelling. For more severe or persistent injuries, physical therapy may be recommended to improve strength and flexibility and promote proper alignment of the spine and shoulders. In acute cases, such as a complete rupture of the trapezius muscle, surgical intervention may be necessary to repair the damage and restore function.
To prevent trapezius muscle injuries, it is important to maintain proper posture during daily activities and when sleeping. Strengthening the upper back, neck, and shoulder muscles through targeted exercises can also help prevent injuries and improve recovery. Individuals who engage in activities with repetitive overhead movements should focus on proper form and technique and incorporate stretching and strengthening exercises into their training regimens. Additionally, ensuring adequate recovery time between workouts can help reduce the risk of overuse injuries to the trapezius muscle.
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Trapezius muscle pain
The trapezius muscle, commonly referred to as the 'trap muscle', is a large, triangular-shaped muscle in the upper back. It is responsible for several functions, including shoulder movement, neck rotation, and maintaining posture. The trap muscle is susceptible to various injuries and conditions that can cause significant pain and discomfort.
Injuries to the trapezius muscle, such as muscle tears or trauma from accidents or sports injuries, can also cause significant pain. Nerve damage, such as a pinched nerve in the spine or irritation of the spinal accessory nerve, can lead to muscle cramps, spasms, and pain in the trapezius region. Furthermore, conditions such as cervical radiculopathy, where nerves in the cervical spine are irritated or compressed, or thoracic outlet syndrome, where nerves in the shoulder region are compressed, can contribute to trapezius muscle pain.
The symptoms of trapezius muscle pain include stiffness, soreness, and a burning ache in the muscle, extending from the base of the skull to the middle of the back and across the shoulder blades. Sharp pain may be experienced when moving the neck, shoulder, or arm, and in some cases, individuals may find it difficult to move their head side to side.
Treating trapezius muscle pain depends on the underlying cause. Resting the muscle and avoiding painful activities are often recommended to promote healing. Both hot and cold therapy can be effective; applying ice can reduce inflammation, while heat can increase blood flow and promote healing. Over-the-counter pain relievers, such as ibuprofen or naproxen, and topical creams may also provide relief. Additionally, kinesiology taping and dry needling have been found to reduce trapezius pain in some cases.
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Trapezius muscle exercises
The trapezius muscles are two large muscles on either side of the upper back. They help with various motions, including turning your head, maintaining and adjusting your posture, twisting your torso, and moving your shoulder.
Shoulder Shrug
This is a great exercise to isolate the traps and build mass, strength, and muscular endurance. You can perform this exercise with dumbbells, a barbell, cables, or a trap bar. Stand with your feet directly below your hips, chest proud, and gaze forward. Take a breath, engage your core, and raise your shoulders, bringing them up towards your ears. Pause briefly, then slowly lower your shoulders. Repeat this motion for 3 sets of 15-20 repetitions.
Deadlift
Deadlifting is a compound exercise that engages your entire back, hitting all three parts of the traps. To perform a deadlift, position yourself in front of a loaded barbell, with your feet shoulder-width apart, directly under your hips, and toes pointing forward. Squat down and grip the bar with your hands, keeping a neutral spine. Inhale and retract your shoulders while engaging your lats.
Pull-Up
Pull-ups are a great bodyweight exercise to build your back muscles. Using a pull-up bar, grip it tightly with an overhand grip. Squeeze your shoulder blades, abs, and glutes to create full-body tension. Pull yourself up towards the bar, pausing briefly at the top, then slowly lower yourself down.
Rowing
Rowing is another great exercise to work your back muscles, including your lats, rhomboids, and trapezius. Using a barbell, grip it with an overhand grip that is slightly beyond shoulder width. Bend at your hips and knees, keeping your back naturally arched, and lower your torso until it is almost parallel to the floor. Pull the bar towards your upper abs and squeeze your shoulder blades towards each other.
Overhead Press
The overhead press is an example of a trapezius function. It involves activating the upper and lower fibres of the trapezius to assist in the abduction of the shoulder.
It is important to maintain proper form when performing these exercises to avoid injury. If you are uncertain about the correct form, consult a fitness professional.
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Frequently asked questions
The trapezius muscles are two big muscles on either side of your upper back. They are commonly referred to as traps or trap muscles.
The trap muscles help with moving your head, neck, and upper back, as well as maintaining and adjusting your posture. They are also involved in active movements like side bending, turning the head, elevating and depressing the shoulders, and internally rotating the arm.
Common symptoms of trap muscle pain include upper back pain, muscle spasms or cramps, and pain between the shoulder blades. Other symptoms include limited mobility, decreased range of motion, neck and shoulder stiffness, and swelling or bruising in the shoulders, neck, or back.
