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The trapezius muscle, commonly referred to as the 'traps' or 'trap muscles', is a large muscle in the upper back that helps the neck, shoulders, and arms move. It is the most superficial of the extrinsic back muscles and is involved in several motions, including turning the head, maintaining posture, twisting the torso, and moving the shoulders. The trapezius muscle has three sections – upper, middle, and lower – and its main function is to stabilize and move the scapula (shoulder blade).
| Characteristics | Values |
|---|---|
| Location | Upper back |
| Number | Two muscles, one on either side of the back |
| Shape | Trapezoid, kite-shaped, diamond-shaped quadrilateral |
| Sections | Three: upper, middle, and lower |
| Function | Stabilizes the shoulders, enables neck movement, helps with posture, supports the arm |
| Nerve | Cranial nerve XI (spinal accessory nerve), C3 and C4 cervical nerves |
| Blood supply | Transverse muscular branches from the occipital artery, superficial cervical artery, muscular branches of the dorsal scapular artery |
| Exercises | Shoulder shrug, neck extension, pulling shoulder blades together, drawing shoulder blades downward |
| Pain relief | Ice, heat, over-the-counter pain medication, kinesiology taping, dry needling |
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What You'll Learn
Trapezius muscle anatomy
The trapezius muscle is a large, paired trapezoid-shaped muscle in the upper back. It is the most superficial of the extrinsic muscles of the back. It is the only muscle of the upper limb that does not receive its innervation from the brachial plexus. Instead, it is supplied by the accessory nerve (CN XI) and the anterior rami of the C3 and C4 spinal nerves. The trapezius muscle has an extensive vascular supply, which can be used for musculocutaneous tissue flap harvesting for reconstructive purposes.
The trapezius muscle has three sections: the upper (superior), middle, and lower (inferior). Each section plays a role in specific movements of the neck and shoulders. The upper and lower fibres work together with the serratus anterior to rotate the scapulae upward, and they work in opposition to the levator scapulae and rhomboids, which effect downward rotation. The trapezius muscle moves and stabilises the scapula, and it helps to move the head, neck, and upper back. It also helps to maintain and adjust posture.
The trapezius muscle works in conjunction with several other muscles, including the deltoid, pectoralis minor, latissimus dorsi, supraspinatus, rhomboids, levator scapulae, and serratus posterior superior. These muscles help to produce coordinated movements, primarily involving the scapula. For example, the rhomboids work closely with the trapezius to retract and stabilise the scapula, playing a key role in shoulder movement and posture. The latissimus dorsi aids in shoulder adduction, extension, and internal rotation, providing strength and stability during arm and shoulder movements.
To keep the trapezius muscle strong and flexible, it is important to exercise and stretch regularly. Yoga, Pilates, and other gentle exercises can help improve the range of motion and prevent muscle strain. Maintaining a healthy weight is also important, as carrying extra weight can increase the risk of muscle strain. Warming up before exercising and stretching the trapezius muscle can help to prevent injury and soreness.
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Trapezius muscle function
The trapezius muscle is a large, paired trapezoid-shaped muscle in the upper back. It is the most superficial of the extrinsic back muscles. Each side of the body has one trapezius muscle, and they extend from the base of the neck across the shoulders to the middle of the back. The trapezius muscles have three sections: upper (superior), middle, and lower (inferior).
The trapezius muscles support the body and help with various movements. They are involved in turning the head to either side, maintaining and adjusting posture, twisting the torso, shrugging the shoulders, and moving the shoulders when lifting the arm or throwing something. The upper fibres elevate the scapulae, the middle fibres retract the scapulae, and the lower fibres depress the scapulae. The trapezius muscles also induce scapular rotation, working with other muscles such as the serratus anterior, rhomboids, levator scapulae, and pectoralis minor.
The trapezius muscles are vulnerable to injury, with overuse, nerve damage, and poor posture being common causes of trapezius muscle pain. Stretching and exercising can help prevent and relieve trapezius muscle pain and soreness.
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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. It extends from the base of the skull down to the middle of the back and across the shoulder blades. The muscle is divided into three sections: upper, middle, and lower. The trapezius muscle helps with various movements of the shoulders and neck, including stabilization, shrugging, pulling the shoulder blades together, and rotation of the neck.
- Overuse or repetitive movements: Repetitive activities that involve the shoulders, such as swimming or lifting heavy objects, can put stress on the muscle and lead to overuse and muscle strain.
- Poor posture: Sitting with a hunched posture for prolonged periods, for example, can result in the trapezius muscle becoming shortened and tight, leading to pain.
- Stress: Emotional stress or tension can cause the trapezius muscle to become tense and painful. This tension can also lead to trigger points and headaches.
- Trauma or injury: This includes injuries such as a muscle tear, pinched nerve in the spine, or trauma to the neck or shoulders from a fall or collision.
- Nerve compression: Conditions such as cervical radiculopathy, where nerves in the cervical spine are irritated or compressed, can lead to trapezius pain.
To relieve trapezius muscle pain, there are several options:
- Rest: Allow the muscle to rest and avoid any painful activities to help it heal.
- Hot and cold therapy: Applying ice can reduce inflammation, while heat can reduce muscle spasms, increase blood flow, and promote healing.
- Pain relievers: Over-the-counter pain medications and topical creams, such as NSAIDs (ibuprofen, naproxen), can help reduce pain.
- Stretching: Gentle stretching can help ease pain, improve flexibility, and prevent further pain. It is important to move slowly and avoid forcing any stretches.
- Kinesiology taping: This involves wrapping elastic tape around the painful area to reduce muscle pressure and provide support.
- Dry needling: This technique uses fine needles inserted at trigger points to release muscle knots and decrease pain.
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Trapezius muscle exercises
The trapezius muscle is a large, stingray-shaped muscle that extends from the base of the neck across the shoulders and down to the middle of the back. It is responsible for several functions, including moving the head, neck and upper back, maintaining and adjusting posture, twisting the torso, and moving the shoulder blade to assist in lifting the arm or throwing something.
To strengthen the trapezius muscle, it is recommended to perform exercises that allow a full range of motion, such as the following:
Shoulder Shrugs
Shoulder shrugs are a great exercise to isolate the trapezius muscle and build mass, strength, and muscular endurance. They can be performed with dumbbells, a barbell, cables, or a trap bar. To execute a shoulder shrug, stand with your feet directly below your hips, chest proud, and gaze forward. Hold a pair of dumbbells by your side, with palms facing your thighs. Engage your core, keep your arms long, and raise your shoulders, shrugging them up towards your ears. Pause briefly at the top, then slowly lower your shoulders back down. Aim for 3 sets of 15-20 repetitions.
Deadlifts
Deadlifts are a compound exercise that engages the entire back, including all three parts of the trapezius muscle. To perform a deadlift, position yourself in front of a loaded barbell, with feet shoulder-width apart and directly under the hips. Squat down and grip the bar with thumbs facing outward. Keeping a neutral spine, inhale and retract your shoulders while engaging your lats. Stand up while keeping the bar close to your body.
Overhead Press
The overhead press is another exercise that engages the trapezius muscle. It involves activating the upper and lower trapezius fibres to assist the middle fibres in scapular retraction and adduction.
Pull-ups
Pull-ups are a bodyweight exercise that targets the back muscles, including the trapezius. To perform a pull-up, grab the pull-up bar with a tight overhand grip, slightly wider than shoulder width. Squeeze your shoulder blades, abs, and glutes to create full-body tension, then pull yourself up towards the bar. Pause briefly at the top, then slowly lower yourself back down.
Rows
Rows are a great exercise to target the back muscles, including the trapezius. Using a barbell, grab the bar with an overhand grip just beyond shoulder width and hold it at arm's length. Bend at the hips and knees, lowering your torso until it is almost parallel to the floor while keeping your back naturally arched. Pull the bar towards your upper abs and squeeze your shoulder blades together. Slowly lower the bar back to the starting position.
It is important to maintain proper form during these exercises and consult a fitness professional if needed. Additionally, warming up and stretching before exercising can help prevent injuries and improve flexibility.
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Trapezius muscle stretches
The trapezius muscle is a large, paired trapezoid-shaped muscle that extends from the base of the skull to the middle back and across the shoulders. It is responsible for several motions, including moving your head, neck and upper back, adjusting your posture, and rotating your shoulder blade. Sitting for long periods, overuse, injuries, and nerve damage can cause the trapezius muscle to tighten up, leading to pain and discomfort.
Cat-Cow Pose
Get on all fours, with your hips directly over your knees, shoulders over your elbows, and 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 into the Cat pose. This pose stretches the trapezius muscle, decompresses your spine, and eases neck tension.
Shoulder 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 slight pressure. Breathe and hold this position for at least 30 seconds. Gently release and repeat on the other side. This gently stretches the upper trapezius.
Cobra Pose
Lie on your stomach with your feet shoulder-width apart and rest your hands under your chin. Lengthen your spine and release any tension in your upper back and neck. This pose helps release lower back compression and stretches the trapezius muscle.
Thread the Needle
Start 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 rest 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. This yoga pose helps stretch the trapezius muscle and improves neck range of motion.
Back Arch
Start on all fours with your back in a neutral position. Arch your back by lifting your tailbone towards the ceiling, then pull your belly button towards your spine and round your shoulders. Do 10-15 repetitions. This stretch helps relieve tension in the trapezius muscle and improves spinal flexibility.
It is important to listen to your body and not overextend during these stretches. If you are experiencing pain or discomfort, consult a healthcare professional for advice.
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Frequently asked questions
The trapezius muscle is a large, paired, trapezoid-shaped muscle that extends from the base of the neck across the shoulders and down the middle of the back.
The trapezius muscle helps with movement and posture stabilization. It is involved in moving the shoulders, lifting the arms out to the side, and protecting the neck and spine.
Trapezius muscle pain can be caused by overuse, injuries, or nerve damage. Solutions for mild trapezius pain include ice, moist heat, over-the-counter pain relievers, and stretching.
To strengthen your trapezius muscle, you can perform various shoulder stretches and exercises such as yoga, Pilates, and weight training. Maintaining a healthy weight and warming up before exercising can also help.
The trapezius muscle has an extensive vascular supply, which makes it useful for musculocutaneous tissue flap harvesting for reconstructive purposes, such as breast reconstruction.
