Dominic Stone
The trapezius muscle, commonly referred to as the traps or trap muscles, is a large, triangular, paired muscle in the upper back. It is responsible for maintaining and adjusting posture, as well as moving the head, neck, and upper back. The trapezius muscle is also involved in shoulder movements and stabilising the scapula. It is one of the commonly affected muscles in facioscapulohumeral muscular dystrophy (FSHD). The muscle can become painful due to overuse, stress, poor posture, injury, nerve damage, or a pinched nerve in the spine. Stretching and exercises like yoga and pilates can help prevent and relieve pain.
| Characteristics | Values |
|---|---|
| Number of muscles | 2 |
| Shape | Trapezoid |
| Muscle size | Large |
| Muscle type | Skeletal (superficial) |
| Muscle fibre type | Long |
| Muscle fibre direction | Descending, transverse, ascending |
| Muscle location | Upper back |
| Muscle sections | 3 |
| Muscle function | Movement of the head, neck, upper back, scapula, arm, shoulder |
| Muscle issues | Muscle spasms, pain, limited mobility, decreased range of motion, muscle weakness, stiffness, swelling, bruising, tenderness, nerve damage, strain, poor posture |
| Muscle treatment | Stretching, yoga, Pilates, gentle exercises, rest, ice, heat, pain relievers, topical creams, kinesiology tape, dry needling |
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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 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 trapezius is made up of particularly long muscle fibres that span a large width of the upper back. This enables the trapezius to assist in postural attributes, allowing and supporting the spinal column to remain erect when a person is standing. The muscle works in conjunction with several other muscles to produce coordinated movements, primarily involving the scapula.
The trapezius muscle 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. The inferior fibres originate from the spinous processes of the T4-T12 vertebrae and their respective supraspinous ligaments.
The trapezius muscle has three sections of fibres: upper, middle, and lower. The upper fibres elevate the scapulae, the middle fibres retract the scapulae, and the lower fibres depress the scapulae. The lower fibres also aid the upper fibres in upwardly rotating the scapula. The trapezius works with several other muscles to produce coordinated movements, including the rhomboids, levator scapulae, serratus anterior, deltoid, pectoralis minor, latissimus dorsi, and supraspinatus.
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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. It is divided into three sections: descending (superior), transverse (middle), and ascending (inferior). The trapezius muscle is involved in several functions, primarily related to the scapula and the movement of the upper back, neck, and head.
One of the key functions of the trapezius muscle is to stabilize and move the scapula, or shoulder blade. The upper fibres of the trapezius elevate the scapulae, the middle fibres retract the scapulae, and the lower fibres depress the scapulae. In addition, the trapezius induces scapular rotation, working in conjunction with other muscles such as the rhomboids, levator scapulae, and serratus anterior. This coordination ensures smooth and controlled movements of the neck and shoulders.
The trapezius muscle also plays a crucial role in maintaining and adjusting posture. It helps to support the spinal column, allowing it to remain erect when a person is standing. Poor posture, such as slouching or hunching the shoulders, can put extra tension on the trapezius muscle and lead to pain and discomfort.
Furthermore, the trapezius muscle is involved in active movements such as side bending and turning the head, elevating and depressing the shoulders, and internally rotating the arm. It is also active during movements of the shoulder girdle and arm elevation, such as throwing or lifting actions.
Overall, the trapezius muscle is essential for maintaining proper shoulder mechanics and facilitating coordinated movements of the head, neck, and upper back.
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Trapezius muscle pain
The trapezius muscle is a large, triangular muscle that covers a large portion of the neck, upper and middle back, and extends across the shoulder blades. It is divided into three sections—the superior, middle, and inferior segments—and each plays a role in specific movements of the neck and shoulders. The main function of the trapezius muscle is to stabilize and move the shoulder blades.
Injuries to the trapezius, such as a muscle tear or strain, can also lead to pain. Trauma or injury to the neck or shoulders, such as from a motor vehicle collision, fall, or sports injury, can result in trapezius muscle pain and stiffness. Nerve damage, such as a pinched nerve in the spine, can cause muscle cramps and pain in the trapezius muscle. Conditions such as cervical radiculopathy, where nerves in the cervical spine are irritated or compressed, can also lead to trapezius muscle pain.
To relieve trapezius muscle pain, it is important to address the underlying cause. Resting the muscle and avoiding painful activities will help it heal. Both hot and cold therapy may reduce muscle pain and inflammation. Over-the-counter pain relievers and topical creams, such as non-steroidal anti-inflammatory drugs (NSAIDs), may also help reduce pain. Stretching can help keep the trapezius muscle flexible and prevent or relieve pain. However, it is important to move gently into stretches and avoid forcing any movements that cause pain.
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Trapezius muscle stretches
The trapezius muscles are two large muscles in the upper back, which help with posture and movement of the upper back, neck, and head. Sitting down for long periods, stress, tension, and past injuries can cause tightness and pain in the trapezius muscles.
Cat-Cow Pose
- 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, lift your head, chest, and sitting bones, letting your belly sink, and arching your back.
- As you exhale, round your spine toward the sky and release your head into the Cat pose.
- Continue taking deep breaths, moving with your breath. Inhale as you arch your back and exhale as you round your back.
- This pose decompresses your spine, strengthens your upper back and shoulders, and lengthens and eases your neck muscles.
Thread the Needle
- Begin on your hands and knees in a tabletop or quadruped 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.
Cobra Pose
- Lie down on your stomach with your feet shoulder-width apart, and rest your hands one on top of the other under your chin.
- When you’re in place, lie flat and rest your forehead on your stacked hands.
- Focus on lengthening your spine and releasing any tension in your upper back and neck.
Upper Trap 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 just slightly more pressure.
- This very gently stretches your upper trapezius.
- Breathe as you sit here for at least 30 seconds.
- Gently release this side, and then ease your left ear toward your left shoulder and complete the stretch on the other side, breathing deeply through it.
Across-Body Stretch
- Sitting or standing, slowly and with ease, take your right ear toward your right shoulder.
- It’s natural for your left shoulder to lift as you do this. If that happens, ease your head back toward the centre until you can relax your left shoulder back down.
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Trapezius muscle injuries
The trapezius muscles are two large muscles found on either side of the upper back. They help with head, neck and upper back movement, as well as maintaining and adjusting posture.
Symptoms of a trapezius strain include pain, muscle spasms or cramps, swelling, bruising and tenderness in the shoulders, neck or back. There may also be a limited range of motion, with weakness in the arms, and a decrease in strength.
If you suspect a trapezius strain, it is recommended to rest and apply ice to the injured area. Doctors may prescribe nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers. Kinesiology tape may also be recommended to reduce swelling and encourage blood flow. In some cases, surgery may be required to stitch the muscle back together.
To avoid trapezius injuries, it is important to maintain good posture and avoid slouching, which can put extra tension on the muscles. Regular stretching and exercises such as yoga and pilates can also help to keep the muscles strong and flexible.
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Frequently asked questions
The trapezius muscle, also known as the traps muscle, is a large, triangular, paired muscle located on the upper back. It is involved in movements of the shoulder girdle and neck, and it helps to maintain posture.
Trapezius muscle pain can be caused by overuse, injuries, nerve damage, stress, poor posture, or physical trauma such as a muscle tear.
To relieve trapezius muscle pain, you can try resting the muscle, applying ice, using heat, or taking over-the-counter pain medication. Stretching and yoga can also help to keep the muscle flexible and loose, preventing soreness and relieving pain.
