The trapezius is a large muscle that extends from your skull to your lower back. The location of the trapezius can make it a target for injury because it covers a large area. Damage to this one muscle can cause pain in your neck, back and shoulders. The trapezius is also where you might feel tension when you're stressed. Exercise and a fit lifestyle can improve the trapezius muscle and help to eliminate discomfort and reduce injury.
Trapezuis
The trapezius begins at the base of the skull and forms a muscular blanket over the shoulder and mid back. Technically, there are two muscles, one on each side, that come together in the middle of the back to form the trapezoid. The trapezoid is the entire muscle and the trapezius is one half. On each side, the trapezius creates a triangular shape from the neck to the top of the shoulder. The two triangles meet at the spine and extend down to the thoracic vertebrae to form a point. The name trapezius comes from the shape. Spread out, the entire muscle forms a trapezium, or irregular four-sided figure.
Function
The trapezius muscle is responsible for movement of the scapula on both sides of your body. The scapula is what you probably refer to as your shoulder blade. The muscle covers the scapula bone to rotate it when you move. If you bend your elbow and push back with your arm you should feel movement in your upper back. This is the trapezius muscle moving the scapula. The muscle also stabilizes the bone. Without it, the scapula would not stay in place.
Injury
Injury to the trapezius may be felt in several areas. When you feel tightness in your shoulders, upper back and neck, this is due to tension in the trapezoid. Neck injuries often are damage or sprain of part of the trapezius. A sprain or strain to the trapezius muscle may result in a stiff neck, numbness in your arms or diminished arm strength. Exercising your shoulder and upper back will improve the strength of the muscle and help reduce problems.
Exercises
Shoulder shrugs and reverse fly exercises can help to build up the trapezius. Each movement works a different region. Shoulder shrugs will help to strengthen the upper trapezius and reverse flies exercise the lower muscle. Stand with your feet shoulder length apart and your hands hanging at your side. Lift up with your shoulder, as if trying to touch your ears. Hold for three sections and then lower. As you grow stronger, grab a weight in each had while perform the shrug. For a reverse fly, attach a resistance band to a solid object, such as a door knob. Connect the band at the center so you have two ends to pull. Hold one end in each hand and move your hands in front of your chest. Open your arms and pull the ends to the side at shoulder height while keeping your elbows straight. Hold with your arms fully extended for three seconds and return to start.
Member Comments