Dominic Stone
The trapezius muscle, also known as the traps, is a large, triangular muscle in the upper back that helps the neck, shoulders, and arms move. It is the most superficial of the extrinsic muscles of the back and is involved in several coordinated movements, primarily involving the scapula. The trapezius muscle is innervated for motor functions by the spinal accessory nerve (cranial nerve XI) and plays a key role in posture, shoulder movement, and neck movement.
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What You'll Learn
Trapezius muscle anatomy
The trapezius muscle is a large, triangular, broad, and thin muscle in the upper back that resembles a trapezoid. It is made up of long muscle fibres that span a large width across the upper back, neck, and shoulders. Each side of the body has one trapezius muscle, and together, they form a kite-like shape. The trapezius muscle is a part of the musculoskeletal system and is a skeletal muscle.
The trapezius muscle has three sections: upper, middle, and lower. The upper trapezius arises from the occipital bone in the back of the skull and the nuchal line in the back of the neck. It also has attachments to the cervical spine. The middle and lower sections attach to the thoracic spine, the scapula, and the clavicle. The trapezius muscle is connected to the spinal accessory nerve (cranial nerve XI), which provides motor input. The sensory functions of the trapezius are innervated by the ventral rami of the third and fourth cervical nerves.
The trapezius muscle plays a crucial role in posture and spinal stability. It helps to maintain an upright posture and supports the spinal column. The trapezius muscle also assists in various movements, including turning the head, twisting the torso, shrugging the shoulders, and lifting the arms. It works in conjunction with other muscles, such as the rhomboids, levator scapulae, and serratus anterior, to produce coordinated movements involving the scapula.
Injuries to the trapezius muscle are uncommon but can occur, especially with overuse or high-velocity accidents. Common symptoms of trapezius issues include pain, muscle spasms, limited mobility, neck and shoulder stiffness, and swelling. Treatment options for trapezius pain include ice, heat, pain relievers, and stretching exercises.
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Trapezius muscle function
The trapezius muscle is a large, paired trapezoid-shaped surface muscle in the upper back. It is also known as the traps or trapezoid muscle. It starts at the back of the head and neck, extending across the shoulders and down the middle of the back, forming a trapezoid. The trapezius muscle is the most superficial of the extrinsic muscles of the back.
The trapezius muscle functions as both a posture stabilizer and a movement muscle. It stabilizes and moves the scapula, or shoulder blade, and supports the arm. It works in conjunction with several other muscles to produce coordinated movements, primarily involving the scapula. The upper trapezius, the part that goes across the tops of the shoulders, can elevate or bring up the shoulder girdle. It also helps extend, tilt, and rotate the neck, which has the effect of bringing the head back, to the side, and turning it. The rotation function takes the head to the opposite side of where the neck and shoulder muscle is located. The lower trapezius muscle performs the opposite action, bringing the shoulder girdle down.
The trapezius muscle is involved in common actions such as shrugging the shoulders, tilting, turning and extending the neck, and keeping the shoulder blades down the back. It moves the shoulders, lifts the arms out to the side, and protects the neck and spine. The trapezius is also an accessory breathing muscle, helping to open up a small amount of breathing room in the upper chest area.
The trapezius muscle is susceptible to injury and pain, which can be caused by a pulled muscle or poor posture. Stretching the trapezius muscle can help to prevent and relieve pain and keep movement flexible.
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Trapezius muscle pain
The trapezius muscle is a large muscle in the upper back and neck. It starts at the back of the head and neck, extends across the shoulders, and down the middle of the back, forming a trapezoid. The trapezius muscle is also known as the 'traps' or 'trap muscles'.
The trapezius muscle plays an important role in posture and movement. It helps with turning the head, maintaining and adjusting posture, twisting the torso, shrugging the shoulders, and moving the shoulders when lifting the arms or throwing something. It also works with other muscles to produce coordinated movements, primarily involving the scapula.
If you are experiencing trapezius muscle pain, there are several treatments you can try. Mild trapezius pain can often be resolved using ice, moist heat, over-the-counter pain relievers, and stretching. Tight upper trapezius muscles often respond well to massage therapy. Your doctor may also prescribe non-steroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers. Kinesiology tape may also be recommended to relieve pain, reduce swelling, and encourage blood flow after an injury.
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Trapezius muscle stretches
The trapezius muscle is a large muscle in the back that starts at the back of the head and neck, extends across the shoulders, and down the middle of the back, forming a trapezoid. It is also known as the 'trap' and plays a crucial role in posture, neck and spine protection, and shoulder movement. Sitting for long periods of time, stress, and tension can cause the trapezius to tighten up.
The Cobra Pose
Sit or stand, but it is recommended to sit on the ground on a mat for this stretch. Slowly and gently, take your right ear toward your right shoulder. If your left shoulder lifts, ease your head back to the centre and relax your left shoulder.
Cat Pose
Get on 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, lift your head, chest, and sitting bones, letting your belly sink and arching your back. As you exhale, round your spine and release your head into the Cat pose. This pose also decompresses the spine and strengthens the upper back and shoulders.
Across-Body Stretch
Lift your right hand up and over your head, resting your hand on your left cheekbone. Do not pull on your head. Simply rest your hand there for a little more pressure. Breathe and sit like this for at least 30 seconds. Gently release and then ease your left ear toward your left shoulder. Complete the stretch on the other side, breathing deeply.
Yoga Pose
Begin on your hands and knees in a tabletop position. Reach your right arm under your left arm, threading it through until your right shoulder and cheek are resting on the floor. Gently press your left hand into the floor to increase the stretch. Hold for 20-30 seconds, then switch sides and repeat 2-3 times on each side.
Shoulder Rolls
Sit upright in a chair with correct posture. Roll your shoulders back so that the shoulder blades feel like they are being pinched together. Then, raise your shoulders up toward the ceiling and lower them down gently. Repeat this stretch 15-20 times every hour to decrease trapezius muscle pain.
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Trapezius muscle treatment
The trapezius muscle is a large muscle in the back of the neck and upper back. It is involved in several movements of the shoulder girdle, which is the complex of bones that connect the arms to the rest of the body. It also controls the movement of the head and neck. The trapezius muscle is divided into three sections: upper, middle, and lower trapezius. Each section has a different role to play in the movement of the neck and shoulders.
The upper trapezius helps to lift the arms, turn and tilt the head, and elevate the shoulder blades. The middle trapezius keeps the shoulders steady when the arms are moving and brings the shoulder blades back. The lower trapezius helps bring the shoulder blades down and stabilizes the spine when one twists or bends over.
The trapezius muscle is vulnerable to injury, with overuse, injuries, and nerve damage being the most common causes of trapezius muscle pain. Mild trapezius pain can be resolved using ice, moist heat, over-the-counter pain relievers, and stretching. Tight upper trapezius muscles often respond well to massage therapy.
- Sit upright in a chair with correct posture.
- Roll the shoulders back so that the shoulder blades feel like they are being pinched together.
- Raise the shoulders up towards the ceiling and then lower them down gently.
- Repeat these stretches 15-20 times every hour to decrease trapezius muscle pain.
If you are experiencing severe trapezius muscle pain, it is recommended to visit a healthcare provider or consult a doctor. They may suggest treatments such as RICE (rest, ice, compression, and elevation) or refer you to an orthopedist for further evaluation and treatment.
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Frequently asked questions
The trapezius, or trap, muscle is a large, triangular muscle in the upper back. It is the most superficial of the extrinsic muscles of the back and it extends from the occipital bone to the lower thoracic vertebrae of the spine.
The trap muscle's main function is to stabilize and move the scapula. It also supports the arm and enables the neck to move. The upper trapezius, which goes across the tops of the shoulders, can elevate or bring up the shoulder girdle. The lower trapezius does the opposite, bringing the shoulder girdle down.
Mild trapezius pain can be relieved by applying ice, using moist heat, and taking over-the-counter pain relievers. Stretching the trapezius muscle can also help prevent and relieve pain.
