Logan Steele
The trapezius muscle, commonly known as the traps or trap muscles, is a large, triangular muscle in the upper back that spans a large width and helps the neck, shoulders, and arms move. It is one of the most commonly affected muscles in facioscapulohumeral muscular dystrophy (FSHD). The trapezius muscle has three sections – superior, middle, and inferior – and each section plays a role in specific movements of the neck and shoulders.
| Characteristics | Values |
|---|---|
| Number | Two, one on either side of the upper back |
| Shape | Trapezoid, kite-like |
| Sections | Three: upper, middle, lower |
| Function | Supports the body, helps with movement, maintains and adjusts posture, assists breathing |
| Attachments | Skull, spine, ribs, bones in the shoulders, collarbone |
| Nerve supply | Cranial nerve, spinal accessory nerve (CN XI) |
| Blood supply | Transverse muscular branches from the occipital artery |
| Issues and injuries | Stress, muscle strains, posture issues, nerve damage, spasms, tears, overuse |
| Treatment | Ice, heat, pain relievers, stretching, massage, kinesiology taping |
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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 composed of particularly long muscle fibres that span a large width of the upper back. It 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. These fibres descend towards their insertion point, forming the descending part of the trapezius. The middle fibres originate from the spinous processes of T1-T4 vertebrae and their intervening supraspinous ligaments, running horizontally towards the shoulder to form the transverse part of the trapezius. The inferior fibres originate from the spinous processes of the T4-T12 vertebrae and their respective supraspinous ligaments. The middle and lower sections attach to bones in the thoracic spine, the back (lateral) sides of the shoulder blade (scapula), and the collarbone (clavicle).
The trapezius muscle has an extensive vascular supply, with the transverse (middle) part supplied by the superficial cervical artery or a branch from the transverse cervical artery. The ascending (lower) part is supplied by muscular branches of the dorsal scapular artery, which arises from the subclavian artery. The spinal accessory nerve (Cranial nerve XI) innervates the motor function of the trapezius, while the ventral rami of C3 and C4 innervate its sensory functions.
The main function of the trapezius is to stabilise and control the scapula during movements of the shoulder and upper limb. It also assists in maintaining posture, allowing the spinal column to remain erect when standing. The trapezius works in conjunction with several other muscles, including the rhomboids, levator scapulae, latissimus dorsi, and supraspinatus, to produce coordinated movements involving the scapula and shoulder.
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Trapezius muscle function
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 has many attachment points, extending from the skull and vertebral column to the shoulder girdle.
The muscle is divided into three sections: the descending (superior), ascending (inferior), and transverse (middle). The upper section connects to the skull and neck (cervical spine), while the middle and lower sections attach to bones in the thoracic spine, as well as the back (lateral) sides of the shoulder blade (scapula) and collarbone (clavicle).
The trapezius muscle has several functions, including:
- Stabilizing and moving the scapula: The upper fibres elevate the scapulae, the middle fibres retract the scapulae, and the lower fibres depress the scapulae. The trapezius also induces scapular rotation, working with other muscles such as the rhomboids and serratus anterior.
- Supporting spinal column: The trapezius assists in maintaining an erect spinal column when standing and helps control the cervical spine, contributing to head balance.
- Facilitating movement: The trapezius is involved in various movements of the head, neck, and torso, including turning the head, twisting the torso, shrugging the shoulders, and lifting the arm. It is particularly active during throwing actions, pushing, reaching forward, and pulling down.
- Optimizing scapula position: The trapezius, along with the serratus anterior, optimizes scapula position and scapulohumeral rhythm.
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Trapezius muscle pain
The trapezius muscles are two large muscles found on either side of the upper back. They are commonly referred to as "traps" or "trap muscles". Each trapezius muscle consists of three sections: upper, middle, and lower. These muscles help with various motions, including turning the head, adjusting posture, twisting the torso, shrugging the shoulders, and moving the shoulder when lifting the arm.
Overuse and Injuries
Acute injuries, such as a hard fall, collision, weightlifting, or contact sports, can lead to trapezius muscle strains or tears. Chronic overuse injuries can also cause pain and inflammation in the trapezius muscle over time.
Nerve Damage
Injuries or damage to the nerves connected to the trapezius muscles can result in pain radiating into the traps, neck, shoulders, and head. This nerve damage can be caused by conditions such as trapezius palsy or cranial nerve XI injury.
Stress
Stress can lead to unconscious muscle tension, especially in the shoulders, upper back, and neck. This tension can contribute to trapezius muscle pain.
Posture Issues
Poor posture, such as slouching forward for extended periods, can put extra strain on the trapezius muscles and lead to pain and discomfort.
Treatments for Trapezius Muscle Pain:
- Stretching and Exercise: Shoulder stretches and trap exercises can improve range of motion, strengthen muscles, and reduce tightness. Yoga, Pilates, and gentle exercises can help maintain muscle flexibility and strength.
- Kinesiology Taping: This involves using thin, elastic tape to provide support and improve muscle performance. It is believed to relieve pain, reduce swelling, and enhance blood flow after an injury.
- Massage: Hands-on therapy and massage can help loosen tight muscles and reduce pain and inflammation in the trapezius region.
- Medications: A doctor may prescribe non-steroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain relievers to manage pain and reduce inflammation.
- Surgery: In severe cases, such as a Grade III strain where the muscle tears completely, surgery may be necessary to stitch the muscle back together.
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Trapezius muscle stretches
The trapezius muscles are two large muscles found on either side of the upper back. They are commonly referred to as "traps" or "trap muscles". These muscles are involved in various movements, including turning the head, maintaining posture, twisting the torso, shrugging the shoulders, and moving the shoulders during arm lifts.
Neck Stretches
- Slowly tilt your head to one side, bringing your ear toward your shoulder. Allow the opposite shoulder to lift naturally. Then, gently guide your head back to the centre and relax the lifted shoulder. Repeat in each direction.
- Lift your right hand over your head and rest your hand on your left cheekbone. Avoid pulling on your head. Simply rest your hand there for slightly more pressure. Breathe and hold this position for at least 30 seconds. Gently release and repeat on the other side.
Shoulder Blade Squeezes
Sit upright in a chair with correct posture. Roll your shoulders back so that your shoulder blades feel like they are being pinched together. Then, raise your shoulders up towards the ceiling and lower them down gently.
Cat-Cow Pose
Get on all fours, ensuring your hips are over your knees and your shoulders are over your elbows. As you inhale, arch your back while lifting your head, chest, and sitting bones, allowing your belly to sink. As you exhale, round your spine and release your head towards the floor. This pose strengthens your upper back and shoulders while stretching your back and torso muscles.
Cobra Pose
This yoga pose can help loosen the trapezius muscles, improving shoulder, neck, and arm mobility.
In addition to stretching, kinesiology taping over the lower trapezius muscle can positively impact scapular motion and muscle performance. Massage is another effective way to prevent or reduce pain in the shoulder and neck areas.
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Trapezius muscle injuries
The trapezius muscles are two large muscles found on either side of the upper back. They are commonly referred to as "traps" or "trap muscles". These muscles are involved in several functions, including moving the head, neck, and upper back, as well as maintaining and adjusting posture. While trapezius muscle injuries are less common than injuries to other muscles, they can still occur and cause significant discomfort.
One common issue with the trapezius muscle is strain or sprain. This can be caused by overuse, acute injury, or nerve damage. Overuse injuries can result from repetitive, low-impact activities performed over a prolonged period, while acute injuries can occur from a violent twist, collision, or fall. Nerve damage can also cause pain in the trapezius muscle, as damaged nerves can send pain signals that radiate into the traps, neck, shoulders, and head.
The symptoms of a trapezius strain can vary but often include pain, swelling, bruising, and tenderness in the affected area. The pain may be mild or severe, depending on the extent of the injury. In some cases, there may be a loss of strength or a limited range of motion in the arms and neck.
If you suspect a trapezius strain, it is important to seek medical advice. A doctor will typically perform a physical examination and may order imaging tests such as X-rays or MRIs to confirm the diagnosis and rule out other injuries. Treatment for a trapezius strain may include rest, ice, elevation, and nonsteroidal anti-inflammatory drugs (NSAIDs) or other pain relievers. Kinesiology taping and massage are also sometimes recommended to reduce pain and swelling and improve muscle performance.
To prevent trapezius injuries, it is important to maintain proper posture and avoid slouching or slumping, which can put extra tension on the traps and other upper back muscles. Regular stretching and exercises, such as yoga or Pilates, can also help improve flexibility, strengthen the muscles, and reduce the risk of injury.
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Frequently asked questions
Traps, or trap muscles, are another name for the trapezius muscles.
The trapezius muscles are two large muscles found on either side of the upper back. They extend from the skull to the middle of the back.
The trapezius muscles help the neck, shoulders, and arms move. They also help with posture and maintaining a straight spine.
Common treatments for trapezius muscle pain include stretching, massage, kinesiology taping, dry needling, rest, ice, and over-the-counter pain medication.
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