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The trapezius, or trap muscle, is a large, triangular muscle in the upper back that spans a large width from the skull to the middle of the back. It is made up of three sections: superior, middle, and inferior. The trapezius muscle helps with posture and movement of the head, neck, and upper back. Common causes of trapezius muscle pain include overuse, injuries, nerve damage, and stress. To relieve pain and keep the muscle flexible, stretches and exercises such as yoga and Pilates can be done.
| Characteristics | Values |
|---|---|
| Number | Two large muscles, one on each side of the upper back |
| Shape | Trapezoid, triangular, broad, and flat |
| Function | Stabilises the shoulders, enables neck movement, maintains posture, and moves the upper back |
| Sections | Three: superior, middle, and inferior |
| Causes of Pain | Overuse, injuries, nerve damage, stress, poor posture, and physical trauma |
| Treatment | Rest, ice, heat, over-the-counter pain medication, kinesiology taping, massage, dry needling, and stretching |
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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. When viewed together, the pair forms a diamond or trapezoid shape, hence its name. The trapezius is one of the broadest and most superficial (closest to the skin) muscles of the upper back and trunk. It is often used as a landmark when dissecting a cadaver because it is encountered first. The muscle is comprised of particularly long muscle fibres spanning a large width of the upper back.
Functionally, the trapezius assists 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 main function of the trapezius is stabilising the scapula in its anatomical place, as well as controlling it during movements of the shoulder and upper limb. The muscle is divided into three parts: descending (superior), ascending (inferior), and middle. The trapezius has many attachment points, extending from the skull and vertebral column to the shoulder girdle. The superior fibres attach to the skull and neck, the middle fibres attach to the upper part of the spinous processes, and the inferior fibres originate from the spinous processes of the vertebrae and their respective supraspinous ligaments.
The trapezius muscles are two large muscles on either side of the upper back. They help move the head, neck, and upper back, and maintain and adjust posture. Each trapezius muscle has three sections, and they run from the base of the neck down to the middle of the back. The trapezius is a skeletal muscle and is part of the musculoskeletal system.
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Trapezius muscle function
The trapezius muscle is a large, paired muscle located on the posterior aspect of the neck and thorax. It is a broad, flat, triangular muscle that forms a trapezoid shape when viewed together. The trapezius muscles are located on either side of the upper back, extending from the base of the neck across the shoulders and down to the middle of the back. The muscle is divided into three parts: descending (superior), transverse (middle), and ascending (inferior).
The main function of the trapezius muscle is to stabilize and control the scapula during movements of the shoulder and upper limb. It assists in scapular retraction and adduction, particularly when abducting the shoulder above 90 degrees. The trapezius also helps rotate the shoulder blade upward during arm elevation and provides stability during arm and shoulder movements.
The trapezius muscle is also involved in movements of the head and neck, including side bending, turning, elevating and depressing the shoulders, and internally rotating the arm. The upper trapezius specifically helps extend, tilt, and rotate the neck, bringing the head back, to the side, or turning it to the opposite side.
Additionally, the trapezius muscle acts as a posture stabilizer, helping to maintain and adjust posture, including standing up straight or bending the upper back forward. It is also an accessory breathing muscle, helping to open up breathing room in the upper chest area.
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Trapezius muscle pain
The trapezius muscle is a large, triangular-shaped muscle that covers a large portion of the neck, upper and middle back, and extends to the width of the shoulders. 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 trapezius muscle helps maintain posture and move the upper back, neck, and head.
- Overuse or repetitive movements: Activities that involve the shoulders, such as swimming, lifting heavy objects, or carrying heavy loads, can put stress on the muscle and lead to overuse or repetitive strain injuries.
- Poor posture: Slouching or hunching over a desk for prolonged periods can pull the trapezius muscle out of its usual alignment, leading to added stress and tightness in the muscle.
- Stress: Emotional stress or tension can cause individuals to unconsciously tense the muscles in their shoulders and neck, leading to soreness and pain over time.
- Nerve damage: Injury to the spinal accessory nerve can result in denervation and loss of motor function of the trapezius, causing muscle wasting and pain. Pinched nerves in the spine can also lead to muscle cramps and pain in the trapezius.
- Trauma or injury: Physical trauma, such as a fall or sports injury, can result in trapezius muscle pain and stiffness.
- Muscle strain: While less common in trap muscles, muscle strains can occur, especially in bodybuilders lifting heavy weights.
To manage trapezius muscle pain, it is essential to understand and address the underlying causes. Some general recommendations for relief include:
- Rest: Avoiding painful activities and allowing the muscle to rest can promote healing.
- Stretching: Gentle stretching can help keep the trapezius muscle flexible and prevent tightness. It is important to move in and out of stretches slowly, avoiding jerky movements, and to hold each stretch for 15-30 seconds without forcing it.
- Hot and cold therapy: Applying ice can reduce inflammation, while heat can increase blood flow, reduce muscle spasms, and promote healing.
- Kinesiology taping: Using elastic kinesiology tape around the painful area may reduce pressure and provide some pain relief.
- Massage: Self-massage or professional massage therapy can help prevent or reduce pain in the trapezius muscle.
- Over-the-counter pain relievers: NSAIDs such as ibuprofen or naproxen, as well as topical creams or gels, may help reduce pain and inflammation.
If trapezius muscle pain is severe, persistent, or accompanied by limited movement, it is important to consult a healthcare professional for a proper diagnosis and treatment plan.
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Trapezius muscle stretches
The trapezius muscle, commonly referred to as the "trap muscle", is a large, flat, broad muscle that spans a large width of the upper back. It is responsible for moving and rotating the shoulder blade, stabilising the arm, and extending the neck. Sitting or standing for long periods of time, hunching the shoulders, and holding tension in the neck and shoulders can cause stress and tension in the trapezius muscle.
The Cobra Pose
The cobra pose is a yoga pose that helps loosen the trapezius muscle. Start by sitting or standing, but sitting on the ground on a mat is recommended. Slowly bring your right ear toward your right shoulder. Ease your head back to the centre if your left shoulder lifts. Repeat on the other side.
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, arching your back. As you exhale, round your spine toward the sky and release your head. Continue taking deep breaths, moving with your breath. This pose decompresses your spine, strengthens your upper back and shoulders, and lengthens and eases your neck muscles.
Upper Trap Stretch
Lift your right hand up and over your head, resting your hand on your left cheekbone. Breathe and hold this pose for at least 30 seconds. Gently release and repeat on the other side.
Thread the Needle
Start 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.
Arch and Flex
Start on all fours with your back in a neutral position. Arch your back by lifting your tailbone towards the ceiling, then move into a flexed position by pulling your belly button towards your spine and rounding your shoulders. Do 10-15 repetitions.
Child's Pose
Begin on your hands and knees. Pushing back with your hands, bring your hips toward your heels and your chest toward the floor while relaxing your head.
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Trapezius muscle injuries
The trapezius muscle is a large, flat, triangular muscle in the upper back, extending from the neck down the spine to the middle of the back, across the shoulder blades. There are two trapezius muscles, one on each side of the upper back, and each has three sections. The trapezius is one of the broadest and most superficial muscles in the upper back and trunk, and is part of the musculoskeletal system.
Symptoms of a trapezius injury include pain, stiffness, and tenderness in the neck, shoulders, and upper back, especially between the shoulder blades. There may also be swelling, bruising, and muscle spasms or cramps. The range of motion may be decreased, and the arms may feel weak or tingly. In severe cases, there may be a complete loss of muscle function.
To diagnose a trapezius injury, a doctor will typically perform a physical examination and review the patient's symptoms, medical history, and the nature of the injury. Imaging tests such as X-rays or MRI scans may be used to rule out fractures, dislocations, or other types of injuries.
Treatment for a trapezius strain may include rest, ice, elevation of the injured area, and nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers. Kinesiology taping and massage can also help reduce pain and swelling and improve muscle performance. In some cases, surgery may be required to repair a torn muscle.
To prevent trapezius injuries, it is important to maintain proper posture and avoid slouching or hunching the shoulders, which can put extra strain on the muscle. Regular stretching and gentle exercises like yoga or Pilates can help improve flexibility, strengthen the muscle, and reduce the risk of injury.
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Frequently asked questions
The trap muscle, also known as the trapezius, is a large muscle in the upper back.
The trap muscle helps to stabilise the shoulders and enables the neck to move. It also helps with maintaining and adjusting your posture.
Common issues and injuries that can cause trap muscle pain include stress, muscle strains, nerve damage, overuse, and poor posture. Trap muscle injuries can lead to limited mobility, decreased range of motion, muscle weakness, and swelling or bruising.
To relieve trap muscle pain, you can try home remedies such as resting, applying ice, using heat, and taking over-the-counter pain medication. Stretching and massaging the trap muscle can also help prevent and reduce pain.
You can strengthen your trap muscle by doing exercises such as cleans, hang cleans, shoulder shrugs, and neck extensions. Yoga, Pilates, and other gentle exercises can also help to strengthen and improve the flexibility of the trap muscle.
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