Dominic Stone
The trapezius muscles, commonly known as 'traps' or 'trap muscles', are two large muscles found on either side of the upper back. They are involved in almost every movement of the upper body, including moving the shoulders, lifting the arms, and protecting the neck and spine. The trapezius muscles are also responsible for maintaining and adjusting posture, and are the only muscles in the upper limb that do not receive their innervation from the brachial plexus. Given their extensive use, the trapezius muscles are susceptible to various issues and injuries, such as muscle strains, spasms, and soreness, which can be addressed through home remedies or medical treatment depending on the severity.
| Characteristics | Values |
|---|---|
| Location | Two muscles on either side of the upper back |
| Shape | Trapezoid or kite-shaped |
| Sections | Three: superior, middle, and inferior |
| Function | Stabilises the scapula, controls movement of the shoulder and upper limb, moves the head, neck, and upper back, and maintains and adjusts posture |
| Innervation | Accessory nerve (CN XI) and anterior rami of the C3 and C4 spinal nerves |
| Blood flow to the area | Heat |
| Pain relief | Ice, over-the-counter pain relievers, topical creams, nonsteroidal anti-inflammatory drugs (NSAIDs), and kinesiology tape |
| Prevention of pain and injury | Stretching, avoiding intoxicants, eating healthily, drinking plenty of water, and getting enough sleep |
| Common issues and injuries | Stress, muscle strains, and posture issues |
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What You'll Learn
Trapezius muscle anatomy
The trapezius muscle is a large, triangular, paired muscle located on the posterior aspect of the neck and thorax. It is considered a muscle of the upper limb rather than of the back. The trapezius is a broad and superficial muscle of the upper back and trunk, and it covers the upper back of the shoulders and neck. It is one of the commonly affected muscles in facioscapulohumeral muscular dystrophy (FSHD). The muscle is also susceptible to pain caused by overuse, injuries, and nerve damage.
The trapezius has many attachment points, extending from the skull and vertebral column to the shoulder girdle. It has several origin points along the midline of the posterior neck and back. The superior fibres attach to the medial third of the superior nuchal line, the external occipital protuberance of the occipital bone, and the nuchal ligament, which is attached to the spinous processes of the C1-C6 vertebrae. The middle fibres originate from the spinous processes of T1-T4 vertebrae and their intervening supraspinous ligaments, running horizontally towards the shoulder. The inferior fibres originate from the spinous processes of the T4-T12 vertebrae and their respective supraspinous ligaments.
The trapezius muscle 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. The lower fibres depress and aid the upper fibres in upwardly rotating the scapula. These motions allow for the scapula to rotate against the levator scapulae and the rhomboid muscles. The trapezius works in conjunction with several muscles, including the rhomboids, levator scapulae, and serratus anterior, to produce coordinated movements, primarily involving the scapula.
The trapezius is involved in movements of the head, neck, and upper back, and it helps to maintain and adjust posture. It is also used for active movements such as side bending, rotation of the head, elevating and depressing the shoulders, and internally rotating the arm. The muscle is crucial during movements that involve pushing, reaching forward, or pulling down, as it helps maintain scapular stability, allowing the shoulder to move efficiently.
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Trapezius muscle injuries
The trapezius muscles are two large muscles that sit on either side of the upper back. They are used a lot throughout the day, helping with movement and maintaining and adjusting posture. They are also involved in turning the head from side to side, twisting the torso, shrugging the shoulders, and moving the shoulder when lifting the arm.
Trapezius injuries are less common than with other muscles, but they can still happen. Symptoms of a trapezius injury include upper back pain, muscle spasms or cramps, pain between the shoulder blades, limited mobility, decreased range of motion, muscle weakness, neck and shoulder stiffness, swelling, bruising, and tenderness in the shoulders, neck, or back.
There are three grades of trapezius strain. Grade I is the mildest, with only a few fibres torn or stretched, and the muscle will be tender but have normal strength. Grade II is a moderate strain, with more fibres injured, and more severe pain and tenderness, as well as swelling, loss of strength, and sometimes bruising. Grade III is a serious injury where the muscle tears completely, causing a complete loss of muscle function, and usually a good deal of pain, swelling, and discolouration.
Trapezius injuries can be caused by overuse, nerve damage, or acute injury. Overuse injuries occur when repetitive activities are performed over a prolonged period, and the muscle does not have time to repair itself. Acute injuries happen suddenly when the muscle experiences trauma, such as a violent twist, fall, or collision. High-velocity accidents, such as car crashes, can also damage the trapezius.
If you suspect a trapezius injury, it is important to visit a healthcare provider, who may prescribe nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers. They may also recommend kinesiology taping, massage, or surgery for more severe tears. Rest and ice are also recommended for healing trapezius strains.
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Trapezius muscle pain relief
The trapezius muscle, commonly referred to as ""traps"" or "trap muscles", are two large muscles found on either side of the upper back. They help with neck, shoulder, and upper back movements and are involved in maintaining and adjusting posture.
Trapezius muscle pain can be caused by overuse, injuries, nerve damage, and stress. Overuse can be caused by repetitive activities that involve the shoulders, such as swimming or lifting heavy objects. Poor posture can also lead to trapezius pain, as slouching can put extra tension on the traps and other upper back muscles.
Rest and Ice
Resting the muscle and avoiding painful activities will help the muscle heal. Applying ice can reduce inflammation and pain.
Heat Therapy
Applying heat can reduce muscle spasms, increase blood flow to the affected area, and promote healing.
Over-the-Counter Pain Relievers and Topical Creams
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, and diclofenac gel can help reduce pain and inflammation.
Physical Therapy
Physical therapy can be beneficial for trapezius spasms. A physical therapist can identify the cause of the pain and develop a customised treatment plan. They can also teach you exercises and movements to prevent future pain.
Posture Improvement
Working on your posture can help lessen the effects of trap and neck pain. Maintaining a straight back and upright posture can reduce tension on the trapezius muscles.
Stretches and Exercises
- Shoulder shrugs: Lift your shoulders as high as possible while keeping your arms straight, then lower them. Repeat for 3 sets of 15-20 reps.
- Shoulder blade squeeze: Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together as if holding a pencil between them. Hold for 5 seconds and release. Perform 3 sets of 15-20 reps.
- Face-down lie: Lie face down with your arms at your sides and palms facing down. Gently lift your head, chest, and arms off the ground while squeezing your shoulder blades together. Hold for 10 seconds and release. Repeat for 3 sets of 10 reps.
- Wall support: Stand with your back against a wall and your feet slightly away from it. Raise your arms to shoulder height and bend your elbows to 90 degrees.
It is important to consult a healthcare professional if you experience persistent pain or limited movement. They can provide personalised advice and treatment options.
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Trapezius muscle function
The trapezius muscle is a large, triangular, paired muscle located on the posterior aspect of the neck and thorax. It is considered a muscle of the upper limb rather than of the back. The muscle is divided into three parts: descending (superior), ascending (inferior), and transverse (middle). The trapezius has many attachment points, extending from the skull and vertebral column to the shoulder girdle.
The main function of the trapezius is stabilizing the scapula in its anatomical place, as well as controlling it during movements of the shoulder and upper limb. The muscle is involved in the movement of the head and neck, including turning the head to either side, and maintaining and adjusting posture. The trapezius also enables the torso to twist and the shoulders to be shrugged or pulled back.
The descending (upper) fibres of the trapezius act with the levator scapulae muscle to produce an elevation of the scapula at the scapulothoracic joint. They also maintain the level of the shoulders against gravity, for example when carrying a weight in the hand. When acting unilaterally, the descending fibres produce an ipsilateral lateral flexion of the head and neck by acting on the atlanto-occipital joint and upper cervical vertebrae, respectively. Unilateral contraction may also result in contralateral rotation of the head at the atlantoaxial joint. Bilateral contraction of the descending part of trapezius (i.e., when both left and right muscles contract) causes an extension of the head and neck.
The ascending (lower) fibres are responsible for depression of the medial part of the scapula, and thus lowering the shoulder. This action is important for activities in which the shoulders are lowered against resistance, for example when using the hands to help oneself up from a seated position. Together with the descending part, the ascending fibres also produce a rotation of the scapula around an axis that runs anteroposteriorly through the base of the scapular spine.
The transverse (middle) fibres of the trapezius arise from the spinous process of the seventh cervical (in the back of the neck) and the spinous processes of the first, second, and third thoracic vertebrae. They are inserted into the medial margin of the acromion and into the superior lip of the posterior border of the spine of the scapula.
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Trapezius muscle stretches
The trapezius muscles are two large muscles found on either side of the upper back. They are involved in a range of motions, including turning the head, maintaining posture, twisting the torso, shrugging the shoulders, and moving the shoulder blades during arm movement.
Given the trapezius muscles' extensive involvement in upper body movement, stretching these muscles can help improve flexibility, reduce tension, and prevent injury. Here are some stretches to target the trapezius muscles:
Shoulder Blade Pinch
Sit upright in a chair with correct posture. Roll the shoulders back so that the shoulder blades feel like they are being pinched together. Then, raise the shoulders up towards the ceiling and lower them down gently. Repeat this movement 15-20 times every hour to decrease trapezius muscle pain and improve shoulder mobility.
Neck Stretch
Sitting or standing, slowly tilt the head to one side, lowering the ear toward the shoulder. Hold this position, then slowly return the head to the starting position. Repeat on the opposite side. This stretch targets the upper trapezius muscle and can be performed every 30 minutes to prevent muscle stiffness.
Cat-Cow
Get on all fours, ensuring the hips are directly over the knees and the shoulders are over the elbows. Inhale and arch the back while lifting the head, chest, and sitting bones, allowing the belly to sink. Exhale and round the spine while releasing the head toward the floor. Continue alternating between these positions, moving with the breath. This pose stretches the trapezius muscle, decompresses the spine, and strengthens the upper back and shoulders.
Cobra Pose
Lie on the stomach with the feet shoulder-width apart and rest the forehead on the hands, which are stacked one over the other under the chin. Visualize lengthening the spine and releasing any tension in the upper back and neck. This pose releases lower back compression and stretches the trapezius muscle.
Upper Trapezius Stretch
Sit or stand comfortably. Lift the right hand up and over the head, resting the hand on the left cheekbone. Breathe and hold this position for at least 30 seconds. Gently release and stretch the left side by easing the left ear toward the left shoulder. This stretch targets the upper trapezius and can help relieve tension in the cervical spine and the back and front of the torso.
It is important to note that while these stretches can help prevent and manage trapezius muscle pain, persistent or severe pain may require a visit to a healthcare provider.
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