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The trapezius muscle is a large, triangular-shaped muscle in the upper back that covers the neck and shoulders. It is a thin, broad muscle that extends from the occipital bone in the skull to the thoracic spine in the middle of the back. The trapezius muscle has three sections—superior, middle, and inferior—and each section plays a role in specific movements of the neck and shoulders. The muscle is responsible for several functions, including the elevation and depression of the scapula and shoulders, rotation of the head and arm, and side bending. The trapezius muscle is also an accessory breathing muscle, helping to open up the upper chest area for breathing.
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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 covers the shoulders and neck. It is also referred to as the "traps" or "trapezoid" muscle. The trapezius has three sections: superior, middle, and inferior segments, with each segment playing a role in specific movements of the neck and shoulders. The trapezius muscle is the only muscle in the upper limb that does not receive its innervation from the brachial plexus. Instead, it is served by the accessory nerve (CN XI) and the anterior rami of the C3 and C4 spinal nerves. The trapezius is also an accessory breathing muscle, helping to open up a small amount of breathing room in the upper chest area.
The superior or upper trapezius fibres originate from the external occipital protuberance, the occipital bone in the back of the skull, and the nuchal line in the back of the neck. The upper trapezius fibres also have attachments to the spinous processes of cervical levels one through six via the ligamentum nuchae. The upper trapezius elevates the scapulae and is responsible for the elevation of the shoulders. The upper trapezius is frequently involved in neck injuries and can be developed by elevating the shoulders through exercises such as the hang clean, shoulder shrug, and neck extension.
The middle trapezius fibres, or transverse fibres, arise from the spinous process of the seventh cervical and the spinous processes of the first, second, and third thoracic vertebrae. The middle trapezius retracts the scapulae, pulling them towards the midline. It helps bring the shoulder blades back towards the spine, preventing or managing excessive kyphotic posture (rounding of the upper back). The middle trapezius also assists in abduction of the shoulder by rotating the glenoid upward.
The inferior or lower trapezius fibres arise from the spinous processes of cervical seven through thoracic level 12. The lower trapezius depresses the scapulae, lowering the shoulders. The lower trapezius is initially affected in conditions such as facioscapulohumeral muscular dystrophy (FSHD).
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Trapezius muscle function
The trapezius muscle is a large, triangular, flat muscle that covers the upper back, shoulders, and neck. It is a superficial back muscle, resembling a trapezoid, and is divided into three parts: descending (upper), transverse (middle), and ascending (lower). The trapezius has many attachment points, extending from the skull and vertebral column to the shoulder girdle.
The main function of the trapezius muscle is to stabilize the scapula (shoulder blade) and control its movement during shoulder and upper limb actions. It works in conjunction with several other muscles to produce coordinated movements, primarily involving the scapula. For example, the rhomboids (major and minor) work with the trapezius to retract and stabilize the scapula, playing a key role in shoulder movement and posture. The levator scapulae muscle also works with the trapezius to elevate the scapula.
The trapezius muscle is also involved in active movements of the head, neck, and upper back, such as side bending, turning the head, elevating and depressing the shoulders, and internally rotating the arm. It helps maintain and adjust posture, including standing upright and bending the upper back forward. Additionally, the trapezius is crucial during movements that involve pushing, reaching forward, or pulling down, as it helps maintain scapular stability.
Injuries to the trapezius muscle can result in pain, muscle spasms, limited mobility, neck and shoulder stiffness, and swelling. Tearing or straining the trapezius is uncommon but can occur in bodybuilders lifting heavy weights or during high-velocity accidents like car crashes.
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Trapezius muscle pain
The trapezius muscle is a large, triangular, broad, and thin muscle that covers the upper back, shoulders, and neck. It is made up of long muscle fibres that span a large width of the upper back. The trapezius muscle has three sections, which run from the base of the neck down to the middle of the back. The upper trapezius is frequently involved in neck injuries.
The symptoms of trapezius muscle pain include upper back pain, muscle spasms or cramps, and pain between the shoulder blades. Other symptoms include limited mobility, decreased range of motion, muscle weakness, neck and shoulder stiffness, and swelling, bruising, or tenderness in the shoulders, neck, or back. Trigger points in the trapezius muscle can also cause referred pain in the head, resulting in tension headaches.
If you are experiencing trapezius muscle pain, there are several treatments you can consider. Kinesiology taping involves placing thin, elastic tape over the trapezius muscle, which is believed to relieve pain, reduce swelling, and encourage blood flow after an injury. Massage therapy can also help loosen up tight muscles and reduce inflammation. In addition, consistent self-care measures such as stretching and posture correction can help with pain management. Your doctor may also prescribe non-steroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers.
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Trapezius muscle stretches
The trapezius muscle is a large, triangular, broad, and thin muscle that covers the upper back, shoulders, and neck. It is responsible for several movements, including side bending, rotation of the head, elevating and depressing the shoulders, and internally rotating the arm. The trapezius muscle is also involved in maintaining posture, especially in keeping the spinal column erect when standing.
Sitting for long periods or performing repetitive movements can cause the trapezius muscle to tighten up. Therefore, it is essential to stretch and adjust your posture to relieve pain and tension in the trapezius muscle. Here are some stretches to help loosen and ease the trapezius muscle:
Shoulder Rolls and Neck Bends:
- Sit upright in a chair with correct posture.
- Roll your shoulders back so that your shoulder blades feel like they are pinching together.
- Then, raise your shoulders up towards the ceiling and gently lower them down.
- Next, bend your neck from side to side by tilting your head towards each shoulder, holding for a count of three on each side.
Cat-Cow Pose:
- Get on all fours into a tabletop position, ensuring your hips are over your knees and your shoulders are over your elbows.
- Inhale and lift your head, chest, and sitting bones while arching your back.
- Exhale and round your spine towards the sky, releasing your head into the Cat pose.
- Continue taking deep breaths, moving with your breath, inhaling as you arch and exhaling as you round your spine.
Across-the-Body Stretch:
- Lift your right hand over your head and rest it on your left cheekbone without pulling on your head.
- Hold this position for at least 30 seconds, focusing on gently stretching your upper trapezius.
- Gently release and ease your left ear towards your left shoulder, completing the stretch on the other side.
Cobra Pose:
- Lie on your stomach with your feet shoulder-width apart and rest your hands, one on top of the other, under your chin.
- Lie flat and rest your forehead on your stacked hands.
- Focus on lengthening your spine and releasing tension in your upper back and neck.
Yoga Thread-the-Needle Pose:
- 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 2-3 times on each side.
It is important to note that if you are experiencing pain or difficulty with these stretches, it is recommended to consult a healthcare professional or a physical therapist for advice and guidance.
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Trapezius muscle injuries
The trapezius muscle is a large, triangular, and thin muscle that covers the upper back, shoulders, and neck. It is essential for various movements, including side bending, rotating the head, elevating and depressing the shoulders, and internally rotating the arm. Given its extensive use, trapezius muscle injuries are relatively common and can result from various activities and conditions.
One of the most common causes of trapezius muscle injuries is overuse. Overuse injuries occur when repetitive, low-impact activities are performed over an extended period without adequate recovery time. This can lead to the trapezius muscle being overworked and strained, resulting in pain, tenderness, and reduced flexibility. Certain rigorous and repetitive activities, such as heavy weightlifting, can also lead to trapezius muscle strains if the muscle is pushed beyond its limits.
The symptoms of a trapezius muscle injury can vary depending on the severity of the strain. Mild strains may only result in tenderness and mild pain, while more moderate to severe strains can lead to swelling, loss of strength, bruising, and, in the case of a complete rupture, a popping sensation and severe pain. Other symptoms may include muscle spasms or cramps, neck and shoulder stiffness, limited mobility, and tingling or weakness in the arms.
If you suspect a trapezius muscle injury, it is important to seek medical attention, especially if the pain persists for more than a week. A doctor can diagnose a trapezius muscle strain through a physical examination, reviewing symptoms, and discussing the potential causes. Imaging tests, such as X-rays or MRIs, may also be used to rule out fractures or other injuries and pinpoint the location and extent of the strain.
Treatment for trapezius muscle injuries typically involves rest, ice, and medication to manage pain and inflammation. Kinesiology taping, massage, and gentle exercises may also be recommended to improve flexibility, reduce pain, and promote healing. In severe cases of muscle tears or ruptures, surgery may be necessary to stitch the muscle back together.
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Frequently asked questions
The trapezius muscles are located in the upper back, covering the shoulders and neck.
The trapezius muscles are triangular, broad, and thin, extending to the width of the shoulders. They have three sections: superior, middle, and inferior.
The trapezius muscles help the neck, shoulders, and arms move. They assist in movements such as side bending, rotation of the head, elevating and depressing the shoulders, and internally rotating the arm.
Trapezius muscle pain can be relieved through stretches, massage therapy, ice, heat, over-the-counter pain relievers, and kinesiology taping.
