Trapezius

The trapezius is a large, triangular-shaped muscle located in the upper back and neck. It plays a key role in the movement of the shoulder blades (scapulae) and supports various functions of the neck and head. The trapezius is divided into three parts, each with distinct functions:

1. Upper Trapezius

• Location: Runs from the base of the skull to the top of the shoulder.
• Function: Elevates the scapula (shoulder blade), allowing you to shrug your shoulders. It also helps with neck extension (tilting your head backward) and lateral flexion (tilting your head to the side).

2. Middle Trapezius

• Location: Extends from the upper spine to the middle of the back.
• Function: Retracts (pulls back) the scapula, which helps bring your shoulder blades closer together.

3. Lower Trapezius

• Location: Runs from the middle of the spine down to about the mid-back.
• Function: Depresses (lowers) and rotates the scapula, contributing to overhead arm movements.

Key Functions:

• Posture Support: The trapezius helps maintain proper posture by stabilizing and moving the scapula.
• Shoulder Movement: It assists in various shoulder movements, such as lifting, rotating, and retracting.
• Neck Movement: The upper portion aids in moving and stabilizing the neck.

Common Issues:

• Trapezius Strain or Tightness: This can occur due to poor posture, heavy lifting, or stress, leading to pain or discomfort in the neck, shoulders, or upper back.
• Tension Headaches: Tightness in the upper trapezius can contribute to tension headaches.

Exercises to Strengthen or Stretch:

• Strengthening: Shrugs, rows, and reverse fly exercises target different parts of the trapezius.
• Stretching: Neck stretches, shoulder rolls, and chest-opening stretches can help relieve tension.

In summary, the trapezius is a crucial muscle for upper body movement and posture support. Keeping it strong and flexible is important for overall shoulder health and mobility.