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The trapezius muscle is a large, triangular muscle located on either side of the upper back, neck and thorax. It is involved in many movements of the shoulder girdle and is considered a muscle of the upper limb. The trapezius muscle is divided into three sections: upper, middle and lower. The upper trapezius, which runs across the tops of the shoulders, helps elevate the shoulder girdle, extend, tilt and rotate the neck, and lift the arms. It is also involved in turning the head. The upper trapezius is a common site of painful myofascial trigger points and muscle spasms.
| Characteristics | Values |
|---|---|
| Muscle type | Trapezoid-shaped, superficial extrinsic back muscle |
| Number of muscles | 2 |
| Muscle location | Upper back, neck, and thorax |
| Muscle movement | Controls movement of the head, neck, shoulder, and arm |
| Muscle function | Maintains posture, moves upper back, neck, and head |
| Muscle pain | Common due to overuse, injuries, nerve damage, and spasms |
| Muscle strain | Grade I, II, and III strains with varying severity and symptoms |
| Muscle treatment | Ice, heat, pain relievers, stretching, and massage therapy |
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What You'll Learn
The upper trapezius helps rotate the shoulder blade upward
The trapezius muscles are two large muscles in the upper back, with one on either side. They are important for posture as well as shoulder and arm movement. The upper trapezius, which goes across the tops of the shoulders, can elevate or bring up the shoulder girdle. It also helps extend, tilt, and rotate the neck, bringing the head back, to the side, and turning it.
The upper trapezius is susceptible to painful myofascial trigger points. This is often due to the nature of desk jobs or driving, which can cause the shoulder girdle to be pulled up in a constant and chronic way, leading to misalignment and tightness in the upper traps. Massage therapy, dry needling, and physical therapy can help alleviate pain and related symptoms.
The trapezius muscles are also involved in several other movements, including shrugging the shoulders, turning the head to either side, twisting the torso, and pushing or throwing something.
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The upper trapezius is involved in head and neck movement
The trapezius muscle is a large, triangular, paired muscle located on the posterior aspect of the neck and thorax. When viewed together, this pair forms a diamond or trapezoid shape, extending from the skull and vertebral column to the shoulder girdle. The upper trapezius is involved in head and neck movement, including tilting, turning, and extending the neck. It also helps with the elevation and rotation of the scapula, which is the shoulder blade.
The upper trapezius, along with the lower trapezius, helps rotate the scapula upward. This movement occurs when you lift your arm up to the side, provided your shoulders, neck, and upper back are in good alignment and your muscles are flexible. The upper trapezius is also involved in extending the neck, which brings the head back. Turning the head to either side is another function of the upper trapezius.
The upper trapezius muscle is a powerful tool in maintaining posture and stabilising the spine. It works in conjunction with several other muscles to produce coordinated movements, primarily involving the scapula. For example, the rhomboids (major and minor) work closely with the trapezius to retract and stabilise the scapula, playing a key role in shoulder movement and posture. The levator scapulae muscle elevates the scapula and works with the upper trapezius to lift and rotate the shoulder.
The upper trapezius is susceptible to pain and injury due to overuse, nerve damage, and injuries. To prevent and manage pain, exercises such as yoga, Pilates, and gentle stretches can be performed. Massage therapy, particularly self-massage, can also be beneficial for tight upper trapezius muscles.
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The upper trapezius is susceptible to painful myofascial trigger points
The trapezius muscles are two large muscles in the upper back, with one on each side. They are involved in movements of the shoulder girdle and help maintain posture and move the upper back, neck and head. The upper trapezius, in particular, is susceptible to painful myofascial trigger points. Trigger points are spots in the muscle that may feel like a knot and can cause pain and limitations in movement. They can also refer pain to other areas, such as the head, causing tension headaches.
The upper trapezius is involved in elevating and rotating the scapula and becomes hyperactive in forward head posturing. It is susceptible to trigger points due to its constant use throughout the day, often without us realising. For example, the upper trapezius is engaged when we turn our heads to the side, shrug our shoulders, or pull them back. If you work at a desk or drive a lot, you may be more prone to developing trigger points in this area. This is because the constant elevation of the shoulders can lead to misalignment and chronic tightness in the upper trapezius.
Trigger points in the upper trapezius can cause localised pain, tenderness, stiffness, and muscle weakness. They can also contribute to postural abnormalities. The pain associated with upper trapezius trigger points can be felt in the upper back, neck, and shoulder areas. It may be felt as a dull, aching pain with a sensation of tightness.
There are several treatments available for upper trapezius trigger points. These include manual therapies such as massage, stretching, and dry needling, a form of acupuncture. Medications, lifestyle changes, and alternative treatments can also be used. It is important to seek professional help if the pain persists or worsens despite self-care measures and interferes with daily activities.
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The upper trapezius is involved in abduction of the shoulder
The trapezius is a large, triangular, paired muscle located on the posterior aspect of the neck and thorax. It is made up of long muscle fibres that span a large width of the upper back. The trapezius muscles are two large muscles found on either side of the upper back, extending across the shoulders and down to the middle of the back. The upper trapezius is the part that goes across the tops of the shoulders.
The trapezius is considered a muscle of the upper limb rather than of the back. It is involved in movements of the shoulder girdle and is the only muscle of the upper limb that does not receive its innervation from the brachial plexus. 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 upper trapezius can be developed by elevating the shoulders. Common exercises for this movement include any version of the clean, particularly the hang clean, and the shoulder shrug.
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The upper trapezius is involved in arm elevation
The trapezius muscles are two large muscles in the upper back, one on each side, that help the body maintain its posture and move the upper back, neck and head. The upper trapezius, which goes across the tops of the shoulders, can elevate or bring up the shoulder girdle. It also helps extend, tilt and rotate the neck, bringing the head back, to the side, or turning it.
The upper trapezius is also involved in the first 15 degrees of shoulder abduction, providing the necessary lift for arm elevation. The serratus anterior works with the lower trapezius to rotate the scapula upward during arm elevation, allowing the arm to lift smoothly above shoulder height. This prevents scapular winging, ensuring efficient shoulder movement, especially during pushing or punching actions.
The upper trapezius is frequently involved in neck injuries. Tearing or straining the trapezius is uncommon, usually only happening to bodybuilders lifting too heavy a weight, or in high-velocity accidents, such as car crashes.
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Frequently asked questions
The trapezius muscle is a large, paired, triangular muscle located on the posterior aspect of the neck and thorax. It is involved in movements of the shoulder girdle and is considered a muscle of the upper limb rather than of the back.
The upper trapezius muscle helps to lift the arms, turn or tilt the head, elevate the shoulder girdle, extend and rotate the neck, and bring the shoulder blades back.
Upper trapezius pain can be caused by muscle spasms, strains, or trigger points. Inactivity, hunching the shoulders, and holding tension in the shoulders and neck can contribute to pain.
Mild trapezius pain can often be relieved using ice, moist heat, over-the-counter pain relievers, stretching, and massage therapy.
Exercises for the upper trapezius include the hang clean, shoulder shrug, neck extension, and shoulder blade squeeze.
