The trapezius is one of the upper back muscles.
It is a large triangular muscle that runs from the occipital bone in the skull to the thoracic spine in the back.
It extends to the width of the shoulders.
🌀Muscle Functions
👉Upper trapezius: Primary functions are cervical extension, lateral flexion, rotation, and scapular elevation (what would look like is elevating your shoulder up towards your ear.
👉Middle trapezius: It’s primary function is scapular retraction
👉Lower trapezius: Primary function is scapular depression and that’s when you pull your shoulders back and down. A download movement
👉Another muscle that will also release is the levator scapulae because it accomplishes many similar functions of the trapezius muscle such as cervical extension, lateral flexion, and ipsilateral rotation
🔳The trapezius can become painful or sore for many reasons. Pain in the trapezius may also have accompanying symptoms, such as:
➡️muscle stiffness
➡️shoulder or neck pain
➡️muscle spasms
➡️tingling or numbness in one or both arms
➡️decreased range of motion in the shoulders or neck
🌀The most common causes of trapezius muscle pain are overuse and misuse
Here are the common movement patterns or daily habits that can contribute to trapezius pain (when all combined):
🔹Typing for long periods of time. Especially if the desk height makes you elevate your shoulder to reach the keyboard.
🔹Shrugging one shoulder up to hold the phone between the shoulder and the ear.
🔹Carrying a backpack or bag on one side.
🔹Repetitive movements like playing the guitar can tighten the elevated arm side.
🔹Sitting hunched over
🔹Pulling the head forward to read small text on the desktop monitor for hours each day (this promoted forward head posture which triggers upper back pain).
🌀Exercise
1️⃣Stretches
Stretching can help keep the trapezius muscle from getting too tight. It may also prevent or relieve pain.
When stretching, it is important to move in and out of the stretch gently, avoiding jerky movements and bouncing. Hold the stretch for about 15 to 30 seconds.
A stretch should cause tension but no pain, so a person should avoid forcing any stretches. Below are some trapezius stretches to try.
➡️Cat Stretch
➡️Ear to Shoulder Stretch
➡️Hug Stretch
2️⃣Additional Remedies
Treatment for trapezius pain may vary depending on the underlying cause. Resting the muscle and avoiding activity that causes pain will help the muscle heal.
Additional home remedies and treatments include:
▫️Dry needling
Dry needling is a technique that involves inserting short, fine needles into the skin at specific trigger points.
Proponents of dry needling claim that inserting the needles into trigger points releases muscle knots and may decrease pain.
▫️Applying ice and heat
Both hot and cold therapy may decrease the discomfort of muscle pain. Applying ice can help reduce inflammation and pain in the trapezius.
Heat can effectively reduce muscle spasms, increase blood flow to the area, and promote healing.
▫️Taping
The use of kinesiology tape may also help ease trapezius pain. This technique involves applying a stretchy elastic tape over the painful area to decrease pressure on the muscle.
Physiotherapist 