Introduction
Regular physical activity can improve our mental health, manage weight, helps strengthen bone and muscles, and improves our ability to perform day-to-day activities. The muscles in our body are necessary to maintain posture, perform various movements, and the joint stability. Due to the increase in sedentary lifestyles nowadays, the incidence of neck stiffness and shoulder pain has also increased. The trapezius muscle is a large, flat muscle located in the back. Trapezius, which is also referred to as the traps, play a huge role in one’s posture, movement of the shoulders, and protection of the spine. Therefore it is essential to keep the trapezius muscle strong and strengthened. This article will discuss the location and importance of the trapezius muscle and various exercises for the trapezius muscle in detail.
Where Is the Trapezius Muscle Located?
The Trapezius muscle is one of the superficial muscles in the body located at the back. This muscle resembles the shape of a trapezoid. It extends from the base of the neck, extending over the shoulder to the middle of the back. This muscle attaches to several bones, including the shoulder, spine, and collarbone. The eleventh cranial nerve supplies the trapezius muscle (nerve originating from the brain). The trapezius has three functional groups of fibers: the upper, middle, and lower.
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The upper fibers originate from the base of the skull, extending along the neck, and inserted in the collarbone.
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The middle fibers originate from the neck region of the backbone and insert into the scapula (shoulder blade).
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The lower fibers originate from the middle portion of the spine and insert into the lower portion of the shoulder bone.
Why Is It Important to Exercise the Trapezius Muscle?
More than just giving a good posture, the trapezius muscle is responsible for various body movements. Multiple functions of trapezius muscles are the following.
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The upper group of fibers of the trapezius muscle is responsible for lifting the arm, rotation, extension, tilting the neck and head, and shrugging the shoulders.
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The middle group of fibers of the trapezius muscles stabilizes the shoulder during hand movement and helps draw the shoulder back.
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The lower group of fibers of the trapezius muscle stabilizes the spine during bending and twisting movements.
Having a strong trapezius muscle is essential to prevent injuries to the muscle. A weak, vulnerable trapezius can lead to muscle imbalance and poor body posture.
How to Perform Stretching Exercises for the Trapezius Muscle?
Maintaining a bad posture and sitting in the same position for a long period or even mental stress can sometimes cause the trapezius muscle to tighten, resulting in neck and shoulder pain. Therefore, trapezius stretching exercises must be added to the workout regimen to prevent injuries and muscle tightness. Here are a few stretching exercises for the trapezius muscle to maintain flexibility:
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Ear-To-Shoulder Stretch: With the body straight, the head is tilted towards the shoulder, not by bringing the shoulder towards the head. This stretch is held for 30 seconds relaxed, and repeated on the opposite side.
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Cat-Cow Stretch: This is a commonly performed stretch for the trapezius muscle. The stretch is begun with the hands and knees in a table-top position and the spine in a neutral position. While taking a deep breath, the tailbone is lifted upward, and the chest is pushed forward, allowing the belly to sink into a cow pose. This position is held for a second and exhaled to enter the cat pose. The cat pose is attained while rounding the spine bone outwards and tucking the tailbone inwards. This stretch is repeated during inhalation and exhalation for 60 seconds.
What Are the Recommended Exercises for the Upper Group of the Trapezius Muscle?
The recommended exercise for the upper traps is
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Upright Row: This exercise requires a barbell or kettlebell. With the feet wide apart, the barbell is held with an overhand grip in the front and the arms extended. One should start by lifting the barbell with the elbow by keeping the weight close to the body. This position is held for a second and slowly brought down. Repeated for twelve sets.
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Barbell Shrug: Standing with the feet apart, the barbell is held in the front with the palm facing the thigh. The hands are positioned wider than shoulder width apart. The shoulders are raised as much as possible while breathing in, and the position is held for a second and relaxed. Repeated for 10 to 20 sets.
Other exercises for the upper group of traps are
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Farmers walk.
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Overhead press.
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Rack pulls.
What Are the Various Ways to Strengthen the Trapezius Muscle?
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Shoulder Blade Squeeze: Standing straight with the proper posture, the shoulder blades are slowly squeezed together and held for three seconds. And slowly, the shoulder blades are relaxed. This exercise can also be done with a resistance band.
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Push-Ups: The push-ups can be done on the floor or against a wall. The hands are kept flat on the floor or the wall. With the back straight and the stomach tightened, while taking in a breath, the body is lowered towards the hand. The neck is kept in line with the spine. The body is lowered until close to the floor or the wall and returned to the upright position while exhaling.
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Cable Face Pulls: This workout uses a cable machine or a resistance band. The cable machine or the resistance band is set to eye-level height. Holding the ends of the band in both hands or the rope handle while taking in a breath, the shoulder blades are squeezed to pull back towards the face as much as possible, and the elbows are positioned high. Slowly return to the original position while breathing out.
Conclusion
The trapezius muscle also called the traps in short, are large muscle located at the back. It is a triangular-shaped muscle extending from the neck to the middle back. Traps support the spine to maintain a good posture and are also responsible for stabilizing the shoulder and its various movements. Hence, it is essential to exercise the trapezius muscle to strengthen it. Initially, begin slowly with a few repetitions, and the intensity can be increased once the muscles are strengthened. Seek help from a healthcare provider or a physical therapist if it causes pain, and immediately stop the exercise.
