(This muscle is named for its trapezoid shape) The trapezius is one of the major muscles of the back and is responsible for moving, rotating, and stabilizing the shoulder blade also called the scapula it also allows us to extend the head at the neck.
It is a wide, flat, superficial muscle that covers most of the upper back and the back of the neck. Broad muscle bands cross the back providing upright posture support. This triangular muscle lies just beneath the skin and covering the upper back of the shoulders and neck. The trapezius is comprised of two muscles – a left and a right trapezius – that are symmetrical and meet at the vertebral column. What can cause Trapezius Muscle Pain?
- Stress. Stress. Stress
- Holding a phone between your ear and shoulder
- Carrying a heavy purse or back pack
- Bra straps that are too tight
- Breastfeeding a baby
- Sleeping on your back
- Bending forward while working
- Too high keyboard
- Whip lash
- Playing violin, piano, backpacking, bike riding
Tip of the day ☝
You can prevent and relieve pain in your trapezius muscles by exercising and stretching them Exercise and stretching them it brings circulation to the muscles, and it relaxes them. Try some shoulder shrugs and upright rows
Here’s how to stretch tight traps,
Positioning: You can do this sitting or standing. Always have your hand on the shoulder which side you want to get stretched to prevent your shoulder from moving up. The other hand is on the top of your head with your fingers pointing towards the back. Your neck should always remain inline with your back and the only body part that is moving is your head
Forward stretch: Gently pull your head forward with your chin towards your neck as if you were nodding. Hold that position for some seconds.
Side stretch: Gently pull your head to the side so that your ear approaches the opposite shoulder. Switch sides. Hold that position for some seconds.
Diagonal stretch: Gently pull your head diagonally forward so that your chin approaches the opposite shoulder. Hold that position for some seconds. Repeat these stretches for the other side, again starting with the forward stretch but this time your hand is on the opposite shoulder. Go through these stretches two to three times in one set and repeat throughout the day.
