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The trapezius muscle, commonly known as the 'traps' or 'trap muscles', is a muscle in the upper back that helps the neck, shoulders, and arms move. It is one of the largest muscles in the body and is used a lot throughout the day. The trapezius is made up of long muscle fibres that span a large width of the upper back, allowing it to assist in postural attributes and enabling the spinal column to remain erect when standing. The trapezius has three sections: superior, middle, and inferior, with each section playing a role in specific movements of the neck and shoulders.
| Characteristics | Values |
|---|---|
| Location | Upper back |
| Shape | Triangular, kite-like, or trapezoid |
| Sections | Three: superior, middle, and inferior |
| Function | Assists in posture, movement of the neck, shoulders, and arms |
| Common Issues | Stress, muscle strains, posture issues, nerve damage |
| Treatment | Stretching, kinesiology taping, dry needling, rest, ice, medication |
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What You'll Learn
Muscle traps help the neck, shoulders and arms move
The trapezius muscle, commonly known as the "traps", is a large muscle in the upper back that helps the neck, shoulders, and arms move. There is one trapezius muscle on each side of the upper back, extending from the skull to the middle of the back. The muscle gets its name from its shape—together, the two muscles form a trapezoid, resembling a kite.
The trapezius muscle has three sections: upper, middle, and lower. Each section plays a role in specific movements of the neck and shoulders. The upper fibres elevate the scapulae, the middle fibres retract them, and the lower fibres depress them. The trapezius muscle also induces scapular rotation, working with other muscles such as the rhomboids and serratus anterior. This coordinated effort ensures smooth, controlled retraction and elevation of the scapulae, which is particularly important in rowing or pulling motions.
The trapezius muscle is responsible for various movements, including turning the head to either side, maintaining and adjusting posture, twisting the torso, shrugging the shoulders, and moving the shoulders when lifting the arms or throwing something. The muscle is used a lot throughout the day and is essential for many everyday motions.
Trap muscle pain can be caused by overuse, injuries, nerve damage, stress, muscle strains, and poor posture. To prevent and relieve pain, stretching the trapezius muscle is important. This can be done by performing repetitions of stretches every hour, such as rolling the shoulders back and raising them up towards the ceiling. Other treatments for trap muscle pain include kinesiology taping, dry needling, rest, ice, and over-the-counter pain medication.
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They are two large muscles on either side of the upper back
The trapezius muscles, commonly referred to as "traps" or "trap muscles", are two large muscles found on either side of the upper back. They are long muscles that span a large width of the upper back. Each trapezius muscle has three sections – superior, middle, and inferior – and they run from the base of the neck, across the shoulders, and down to the middle of the back.
The trapezius muscles are responsible for several functions, including moving the head, neck, and upper back, as well as maintaining and adjusting posture. They work in conjunction with other muscles, such as the rhomboids and levator scapulae, to produce coordinated movements, particularly involving the scapula (shoulder blade). The upper trapezius fibres elevate the scapula, the middle fibres retract it, and the lower fibres depress it.
The trapezius muscles are susceptible to various issues and injuries, including muscle strains, stress-induced tension, and posture-related problems. Tearing or straining the trapezius is uncommon but can occur in bodybuilders lifting heavy weights or during high-velocity accidents like car crashes.
To relieve trapezius muscle pain and prevent soreness, certain stretches can be performed, such as rolling the shoulders back and pinching the shoulder blades together, or gently bending the neck from side to side. Kinesiology taping has also been found to reduce pain and provide some relief.
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Common issues and injuries that can cause trap muscle pain
The trapezius muscles are two large muscles found on either side of the upper back. They help with various motions, including turning the head, maintaining posture, twisting the torso, and moving the shoulder.
While it is less common to injure the trapezius muscles than other muscles, it is possible. Overuse, injuries, and nerve damage are the most common causes of trapezius muscle pain. Here are some common issues and injuries that can cause trap muscle pain:
Stress
Being stressed can cause you to unconsciously squeeze your muscles, especially in the shoulders, upper back, and neck. These are places where people tend to "carry" stress, making them more susceptible to tension and pain.
Muscle Strains
Muscle strains are one of the most common muscle injuries and can occur in the trapezius muscles, although less frequently than in other areas. Strains are typically sports injuries or repetitive strain injuries caused by repetitive motions.
Posture Issues
Slouching forward for extended periods, such as when sitting at a desk or driving, can put extra tension on the trapezius muscles and other upper back muscles. Poor posture can lead to pain and discomfort in these areas.
Accidents or Falls
Injuries to the trapezius muscle can also occur due to accidents or falls. Additionally, overuse or over-exertion can lead to trap muscle pain. This can include lifting heavy objects without proper form or technique.
Neck Injuries
The upper trapezius is frequently involved in neck injuries, and pain can radiate to the head, causing cervicogenic headaches.
If you are experiencing trap muscle pain, it is important to consult a healthcare professional, especially if the pain persists or is accompanied by other symptoms such as swelling, bruising, or limited mobility.
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Stretching can help prevent soreness and ease pain
Muscle traps, or trapezius muscles, are two large muscles found on either side of the upper back. They are involved in several motions, including moving the head, neck, and upper back, as well as maintaining and adjusting posture.
Stretching is an excellent way to prevent soreness and ease pain in the trapezius and other muscles. It keeps the muscles flexible, strong, and healthy, which is necessary for maintaining a full range of motion in the joints. Without stretching, muscles shorten and tighten, making them weak and unable to extend fully, which increases the risk of joint pain, strains, and muscle damage.
Stretching before or after exercise can help prevent and reduce muscle soreness. Stretching aching muscles boosts blood flow and helps break down the build-up of lactic acid, a contributing factor to acute muscle soreness. It is important to stretch gently, slowly, and with only enough force to begin to feel the muscle groups responding. The aim is to aid recovery and not cause further discomfort. Stretching before stretching or exercising without warming up first can hurt the muscles, so it is recommended to engage in light activity, such as a quick walk, for 5-10 minutes to warm up the muscles.
There are specific stretches that can be done to relieve trapezius muscle pain. These include rolling the shoulders back and pinching the shoulder blades together, raising the shoulders up towards the ceiling and gently lowering them, and bending the neck from side to side by tilting the head towards the shoulder.
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Trap muscles are also known as trapezius muscles
Trap muscles, also known as trapezius muscles, are two large muscles found on either side of the upper back. They are called trap muscles because of their shape—together, they form a trapezoid, or a four-sided shape with two parallel sides, resembling a kite. Each trapezius muscle has three sections: superior, middle, and inferior. These sections work together to help the body perform various motions.
The trapezius muscles are responsible for several functions, including moving the head, neck, upper back, and shoulders, as well as maintaining and adjusting posture. They are involved in movements such as turning the head, twisting the torso, shrugging the shoulders, and lifting or throwing something with the arm. The upper fibres elevate the scapulae, the middle fibres retract them, and the lower fibres depress them.
Trap muscles are susceptible to pain and injury due to overuse, nerve damage, stress, muscle strains, and poor posture. Treatment options for trap muscle pain include kinesiology taping, dry needling, rest, ice, and over-the-counter pain medication. Stretching the trap muscles can also help prevent and relieve pain, improve flexibility, and promote recovery.
The trapezius muscles are also referred to as spinotrapezius, although this term is not commonly used in modern texts. They play a crucial role in maintaining the stability and movement of the scapula, working in conjunction with other muscles such as the rhomboids and serratus anterior.
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Frequently asked questions
Muscle traps, or trapezius muscles, are two large muscles on either side of the upper back. They help the neck, shoulders, and arms move and enable you to maintain and adjust your posture.
Muscle trap pain can be caused by overuse, injuries, and nerve damage. Stress can also cause muscle trap pain, as it can make you squeeze your muscles without realising.
To relieve muscle trap pain, you can try stretching, kinesiology taping, dry needling, resting, applying ice, and taking over-the-counter pain medication.
To stretch your muscle traps, sit upright in a chair with correct posture. Roll your shoulders back so that your shoulder blades feel like they are pinching together. Then, raise your shoulders up towards the ceiling and lower them down gently. Finally, bend your neck from side to side by tilting your head towards your shoulder.
