Trapezius Muscle

Trapezius

The trapezius muscle, often referred to as the “traps,” is a large, flat muscle located in the upper back and neck region. Its name derives from its trapezoidal shape, extending from the base of the skull down to the mid-back and across the shoulders. This muscle plays a crucial role in various movements and postures, making it essential for daily activities and overall musculoskeletal health.

Upper Trapezius:
Action: Elevates and retracts the scapula as well as upwardly rotating it.
Origin: Superior Nuchal Line, cranial part of the Nuchal Ligament
Insertion: Superior surface of the later third of the clavicle
Nerve: Accessory Nerve (motor), C3/4 (pain & proprioception)
Middle Trapezius
Action: Retracts the scapula as well as upwardly rotating it.
Origin: Nuchal Ligament, C6-T3 spinous processes
Insertion: Medial acromion process and lateral spine of scapular
Nerve: Accessory Nerve (motor), C3/4 (pain & proprioception)
Lower Trapezius
Action: Depresses and retracts the scapula as well as upwardly rotating it
Origin:T4-12 spinous processes
Insertion: Medial portion of the spine of the scapular
Nerve: Accessory Nerve (motor), C3/4 (pain & proprioception)

The trapezius is divided into three functional regions, each responsible for specific movements. These regions work synergistically to facilitate a range of movements, including shrugging, lifting, and rotating the shoulders and neck.
In the clinic we see a lot of people with muscular tension in the upper back and neck. People will often talk about holding all of their stress/tension in their traps. Mostly related to work ergonomics, being in the same position for an extended period of time or high times of stress.

As you can see in the trigger point chart above, there is a wide region of pain referral when the trapezius is tight. The upper trapezius region is the most common area that becomes a problem for clients that we see. Causing tension headaches through the back of the head and around into the temple. Or muscular discomfort in the area itself.

The mid portion is the next most common area for there to be muscular pain. Feeling it through just medially of the border of the scapula and also closer to the spine, but just a little higher.

Tight chest muscles from a rounded shoulder posture can lengthen the trapezius muscle fibres. Being in a posture for a prolonged period can cause discomfort in the back. For this reason, we often recommend clients do some chest opening exercises and/or stretches to help counteract it.

Managing issues in the Trapezius can involve:
– Myotherapy or Remedial Massage
– Strengthening and conditioning the muscle (video below)
– Self treatment (video below)
– Stretching (video below)
– Reducing stress
– Changing workplace ergonomics
– Movement breaks at work

Stretch

• To stretch the left side, sit up tall, turn your head to the right. Anchor your left hand by sitting on it or let it hang.
• With your right hand on the back of your head, pull your head forward and down on the angle so your nose is close to your armpit.
• Hold for 15-20secs and repeat on the opposite side to stretch the right side.

You want to feel the stretch but it shouldn’t be painful.

Self Treatment

Equipment needed: long towel folded up to about 10cm wide and massage ball.

• Take the folded up towel and put one end on the seat with the rest of it draping over the back of the seat.
• Sit on the towel on the chair to anchor it.
• Reach back and bring the towel over your shoulder to the front of you.
• Place the ball on your upper trap and under the towel.
• Using your hand on the opposite side the ball is, pull down on the towel to create some pressure with the ball.
• You can either hold the ball in one spot and not move or add in a head movement to move the muscle.
• Hold for 15-20secs, you should feel the discomfort lessen, then move the ball onto the next tender spot. Repeat on the opposite side.

Strengthening

Setup:

• Stand on the middle of a resistance band with your feet shoulder-width apart.
• Hold one end of the resistance band in each hand, allowing the band to hang down by your sides.

Grip:

• Hold onto the resistance band with a neutral grip, palms facing your body.

Positioning:

• Keep your back straight, chest up, and shoulders relaxed.
• Position your hands so that they’re directly below your shoulders, with the resistance band taut but not stretched.

Shrug Movement:

• Lift your shoulders straight upward toward your ears in a controlled motion.
• Squeeze your shoulder blades together at the top of the movement to maximize contraction.

Hold and Squeeze:

• Hold the top position of the shrug for a brief moment, focusing on contracting your trapezius muscles.

Lowering Phase:

• Slowly lower your shoulders back down to the starting position, maintaining tension on the resistance band throughout the movement.
• Avoid letting the band snap back down; control the descent to keep tension on your muscles.

Breathing:

• Inhale as you lower your shoulders back down.
• Exhale as you lift your shoulders up into the shrug position.

Before using any of these techniques, it’s safest to consult your local Myotherapist to see if they are suitable for your situation.

When to Seek Professional Help
If you experience persistent pain, limited range of motion, or discomfort that doesn’t improve with self-care measures, it’s advisable to consult a healthcare professional. A Myotherapist or healthcare provider can assess your condition, provide targeted treatments, and guide you through a rehabilitation program tailored to your needs.