upper traps

The trapezius muscle is one of the big stars of the musculoskeletal world; who hasn’t heard of the traps? It’s understandable. The traps (upper, middle and lower) cover about a third of the back and do a wide range of tasks. Trapezius is a postural muscle, which means that it’s always working to keep you upright. It pulls your shoulders back and down, and your head back, so it’s constantly contracting to counter slouchy shoulders and head-forward posture. Constant contraction in an overstretched position leads to trigger points, aching and pain in the back of the neck.

Trapezius muscle. Image via Wikimedia Commons. Originally posted by Mikael Häggström.

Today we’re focusing on the upper traps. When somebody grabs the bundle of muscle to either side of your neck, that’s upper traps on top.

If you feel pain when you’re stretching, back off a little. Hold the stretch for 4-10 breaths, or until you feel the resistance soften. 3 times each side is considered ideal, but if you’re short on time then some is better than none. Try alternating with stretching the levator scapulae, SCM and scalenes.

Pin your shoulder down on the side to be stretched. Grab your elbow with the opposite hand, or sit in a chair and grab the seat.
Bring your ear to the shoulder opposite the side to be stretched.
Turn your face up to the ceiling, towards the side to be stretched.
Gently tip your head down towards the floor, while maintaining side flexion and rotation.
Find a combination of these three movements that creates stretch up the side and back of your neck.