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The trapezius muscle is located in the upper back. Thanks to it, we are able to move the arms and the upper spine. However, modern lifestyle very often contributes to trapezius pain. If we want to prevent this, we should do exercises to strengthen it.
The trapezius muscle – characteristics
The trapezius is a large superficial back muscle that resembles a trapezoid. It extends from the outer protrusion of the occipital bone to the lower thoracic vertebrae and laterally to the scapula. The trapezius muscle has upper, middle and lower fiber groups.
This muscle is divided into three parts or sections which include:
- upper section (upper trapezius muscle) – located at the nape of the neck,
- middle section (middle trapezius) – located in the shoulders and upper back,
- lower section (inferior trapezius) – located in the center of the back.
See: Headaches due to changes in the neck and nape
The trapezius muscle – structure
The trapezius is a muscle made of particularly long muscle fibers that span a large width of the upper back. Functionally, this allows the trapezius to support mainly postural attributesallowing and supporting the spine to stay erect while standing.
The trapezius muscle is one of the broadest and most superficial (closest to the skin) muscles of the upper back and torso. This muscle is triangular, wide and thin and covers the upper back and neck. Its attachment points consist of the C7-T12 spinous process of the spine, the ligaments of the nape, shoulder blades, collarbones and ribs.
The trapezius muscle is mainly postural, but is also used for active movements such as lateral flexion and head rotation, shoulder lifting and lowering, and internal shoulder rotation. The trapezius muscle raises, lowers and retracts the scapula. The descending muscle fibers of the trapezius internally rotate their arms. The transverse muscle fibers retract the shoulder blades, and the rising muscle fibers medially rotate the shoulder blades.
The editorial board recommends: Disorders of posture, gait and muscle tension; involuntary movements and tremors
The trapezius muscle – functions
The trapezius muscle acts as both a posture stabilizer and a motor muscle. Common activities you may recognize where the trapezius is involved include shrugging, tilting, rotating, and lengthening the neck, and keeping the shoulder blades on your back.
Upper trapezius muscle
The top of the trapezius muscle, which crosses the tops of the arms, can lift the shoulder girdle. It also helps to stretch, tilt and twist the neck which results in tilting the head back, sideways and turning it. The rotation function moves the head to the opposite side that this neck and shoulder muscle is on.
While the shoulder lift is the official activity of the trapezius muscle, it is not always a good thing. If you work at a desk or your job requires a lot of driving, you probably know it first hand.
When the shoulder girdle is pulled up continuously and chronically, this leads to misalignment that can cause chronic tension in the upper fibers. This can result in pain, restriction of movement, and loss of neck flexibility.
Together with the lower bristles, the upper trapezius helps to turn the scapula upward. This movement occurs when you raise your arm to the side, as long as your shoulders, neck, and upper back are well aligned and your muscles are flexible.
Middle trapezius muscle
The middle trapezius muscle helps to draw the shoulder blades back towards the spine. Again, if you sit at your desk or drive your car all day, this can prove to be a useful move in preventing or dealing with excessive kyphotic posture in this area. The middle trapezius also helps stabilize the shoulder during certain arm movements.
Lower trapezius muscle
Finally, the inferior trapezius is designed to stabilize the top and middle of the spine, bringing the shoulder girdle down. It is the opposite of the action of the upper trapezius.
Trapezius muscle – injuries
Trapezius injuries are rare, but it is not said that they do not occur at all. Any damage to the accessory spinal nerve (XI cranial nerve) can cause weakness or paralysis in the trapezius muscle.
This would make it difficult to shrug the shoulder or raise the arm properly. Your arm may also droop on one side. If we do not use the trapezius during the day, it may simply be at risk of cramping and pain.
Interestingly, however, the most common cause of trapezius pain is stress! Many people “carry” their daily stress in their arms. It’s common for the upper trapezius to be involved in headaches and torticollis (crooked / waking up with a stiff neck). Additionally, trigger points in the trapezius can be particularly unpleasant and contribute to common headaches.
The trapezius muscle – is it working properly?
Is your trapezius working properly? To find out, try this quick physical assessment:
- stand up straight with your arms naturally hanging at your sides,
- raise your arms towards your ears and then back down
- squeeze the shoulder blades together,
- now look straight up, tilting your head back.
Were you able to complete all four of these steps? If so, your trapezius, one of the largest muscles in your back, seems to be working properly.