Table of ContentsView AllTable of ContentsAnatomyFunctionsAssociated ConditionsRehabilitationNext in Home Office Ergonomics GuideWhat Not to Do If You Have Neck Pain
Table of ContentsView All
View All
Table of Contents
Anatomy
Functions
Associated Conditions
Rehabilitation
Next in Home Office Ergonomics Guide
The trapezius muscle is a large muscle in your back. It starts at the back of your head and neck, extends across yourshoulders, and down the middle of your back, forming a trapezoid.
Also known as traps, the trapezius muscles play an important role in posture.They move the shoulders, lift arms out to the side, and protect the neck and spine. You use them when you shrug or pull your shoulders back.
This article explains the anatomy and function of the trapezius muscles. It also discusses conditions that affect the trapezius and how they are treated.
The trapezius muscle is divided into three areas:
Each area has a different use. The upper trapezius arises from your occipital bone in the back of your skull and thenuchalline in the back of your neck. The muscle also has attachments to the spinous processes of cervical levels one through six via theligamentum nuchae. Attachments of the lower fibers of the trapezius arise from the spinous processes of cervical seven through thoracic level 12.
The muscular fibers of the triangular-shaped traps travel to insert on the spine of the scapula and theacromionof the scapula. They also attach to the outer one-third of the clavicle or collarbone.
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Function
The trapezius muscle acts as both a posture stabilizer and a movement muscle.
Common actions you may recognize that involve the trapezius include shrugging your shoulders, tilting, turning and extending your neck, and keeping your shoulder blades down your back.
Upper Trapezius
The upper trapezius, the part that goes across the tops of your shoulders, can elevate or bring up your shoulder girdle. It also helps extend, tilt, and rotate your neck, which has the effect of bringing your head back, to the side, and turning it. The rotation function takes the head to the opposite side of where this neck and shoulder muscle is located.
While the elevation of the shoulders is the official action of the upper trapezius muscle, this is not always a good thing. If you work at a desk, or your job involves a lot of driving, you likely know this firsthand.
When the shoulder girdle is pulled up in a constant and chronic way, it leads tomisalignmentthat can make the upper traps chronically tight. The result may well be pain, limited movement, and a loss of neckflexibility.
Together with the lower traps, the upper trapezius also helps rotate your shoulder blade upward. This movement occurs when you lift your arm up to the side, providing your shoulders, neck, and upper back are in good alignment and your muscles are flexible.
Middle Trapezius
The middle trapezius helps bring the shoulder blades back, toward the spine. Again, if you sit at a desk or drive all day, this may prove a handy move for preventing or managing excessive kyphotic (rounding of the upper back) posture in that area. The middle trapezius also helps stabilize the shoulder during certain arm movements.
Lower Trapezius
Finally, the lower trapezius muscle is tasked with the upper and mid-spine stabilizing action of bringing the shoulder girdle down. This is the opposite action to that of the upper trapezius.
The trapezius is anaccessory breathing muscle.This means that it helps open up a small amount of breathing room in the upper chest area.
But instead of relying on this muscle for breath support, consider developing the capacity of your most primary and powerful breathing muscle—the diaphragm.
Problems with the trapezius are rare but may occur. Any injury to the spinal accessory nerve (cranial nerve XI) can cause weakness or paralysis of the trapezius muscle. This would cause difficulty shrugging your shoulder or lifting your arm up properly.Your shoulder may also sag down on one side.
When the trapezius muscle is stretched too far, this is known as trapezius muscle strain. In some cases, the muscle can tear. Most minor strains and tears will heal with time and rest; however, if the tear is severe, the muscle may require surgery to effectively heal.
Muscle spasms and pain may also affect the traps.For all but the most vigilant of us, our lifestyle can bring about a serious deficit in movement. While this has its conveniences, you should be aware of the drawbacks.
For one, muscles that remain inactive for most of the day are much more likely to go into spasms and give you pain. And the trapezius muscles may be just the ones that do so. You can check this for yourself using simple observation.
Ask YourselfHow well can I move my shoulders up, and especially, down?Do I have pain or uncomfortable sensations at the top of either shoulder or both?
Ask Yourself
How well can I move my shoulders up, and especially, down?Do I have pain or uncomfortable sensations at the top of either shoulder or both?
If your shoulder movement is limited and/or there’spain in the area, one or both of your upper trapezius muscles may be in spasm. Fortunately, solutions exist that, for the most part, are non-medical and easy to implement.
What Causes Back Spasms and How to Find Relief
Mild trapezius pain can often be resolved using ice, moist heat, over-the-counter pain relievers, and stretching.
Tight upper trapezius muscles often respond well to massage therapy.And because they are located such that you can reach your own, you might consider trying aself-massage technique.
The upper trapezius muscle, along with other shoulder muscles, such as theinfraspinatus, tends to be fertile ground for the development of painfulmyofascialtrigger points. A massage therapist skilled in the art of myofascial release may be able to help you though.
Physical therapy can also help ease trapezius pain.
Summary
The trapezius muscle is a large, trapezoid-shaped muscle in your neck, back, and shoulders. It help your maintain your posture, tilt and rotate your neck, bring your shoulder blades back, and stabilize your spine.
It is possible to injure the spinal accessory nerve, which can cause weakness in the trapezius muscle. Strains and muscle spasms can also happen. In most cases, ice, moist heat, and stretching will help resolve your symptoms. You can also try acupuncture, massage, or physical therapy.
What Not to Do If You Have Neck Pain
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Mehta KH, Adodariya RS, Sorani DM.A comparative study to determine the effectiveness of low level laser therapy and strong surge faradic current on trapezius spasm.Natl J Integr Res Med. 2020;11(3).
National Academy of Sports Medicine.Dysfunctional breathing and its affects on the kinetic chain.
Hordiichuk D.Cranial nerves. Sensory organs. Kharkiv National Medical University, Department of Human Anatomy.
Domingo AR, Diek M, Goble KM, Maluf KS, Goble DJ, Baweja HS.Short-duration therapeutic massage reduces postural upper trapezius muscle activity.Neuroreport. 2017;28(2):108-110. doi:10.1097/WNR.0000000000000718
Kendall, Florence, McCreary, Elizabeth Kendall, Provance, Patricia Geise.Muscles Testing and Function4th ed. Williams and Wilkins. Baltimore, Maryland.
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