Trapezius muscle anatomy and an exercise chart for it

The trapezius muscle is a large muscle in the upper back. It has a double triangle shape, or a diamond or trapezoid shape, which is why it's named so. It stretches across the shoulders.

The trapezius starts right below the skull, runs down the neck, across the shoulders, and continues down the spine in a V shape. It is part of the outer back muscles layer. It helps move the shoulder, so it's functionally an upper limb muscle, not just a back bone muscle.

• Trapezius muscle structure :-

The trapezius muscle has three parts divided like this :-

1. The upper or descending part :- it consists of upper fibers.

2. The middle or transverse part :- it has middle fibers.

3. The lower or ascending part :- it has lower fibers.

• Function of the trapezius muscle:

The main function of the trapezius is to hold the shoulder blade in place and control shoulder and upper arm movements. It also helps moves the head and neck.

The upper part of the trapezius helps lift the shoulder muscles and helps the neck turn and tilt.

The middle part helps pull the shoulder back and stabilizes it during some arm movements.

The lower part helps lower the shoulder blades.

The trapezius can get sore for many reasons like:

• Overusing the trapezius like in swimming.

• Strain.

• Bad posture.

• Injury or physical trauma.

• Nerve compression in the spine.

This causes pain in the trapezius muscle as follows:-

• Stiffness in the upper back.

• Pain in the shoulder or neck.

• Some muscle spasms.

• Tingling or numbness in one or both arms.

• Low range of motion in the shoulders or neck.

• Here's a workout plan for the trapezius muscle:

1. Cat stretch exercise:

• How to do the exercise:

1. Fix your body on your knees and arms in a cat-like position.

2. Inhale and start bending your spine upward toward the ceiling.

3. Hold this position for 15 seconds.

4. Exhale and let your belly drop down.

5. Repeat this exercise 15 - 20 times.

2. Ear-to-shoulder stretch exercise:-

• How to do the exercise:-

1. Stand up straight.

2. Make your right hand reach your left shoulder and hold it.

3. Press your left shoulder while tilting your head to the right as if trying to touch your right ear to your right shoulder.

4. Hold that for 20 seconds.

5. Repeat on the other side.

6. You can repeat this exercise 15 - 20 times.

3. Shrug exercise :-

• How to do the exercise :-

1. Stand up straight.

2. Keep your arms fixed by your sides.

3. Lift your shoulders up as high as you can like you're trying to touch your shoulders to your ears.

4. Hold this position for 2 seconds.

5. Lower your shoulders back to the starting position.

6. Repeat this exercise about 20 times.

4. Shoulder blade squeeze exercise :-

• How to do the exercise :-

1. Stand with good posture and your body straight.

2. Slowly squeeze your shoulder blades together and hold for 3 seconds.

3. Slowly release your shoulder blades back to a comfortable position.

4. Repeat this exercise 15 - 20 times.

5. Push Up exercise :-

• How to do the exercise :-

1. Lie face down on the floor.

2. Start lifting your body off the floor using your toes and arms.

3. Keep your spine straight and your belly tight.

4. Lower yourself down like you're touching the floor for 2 seconds.

5. Return back to your original position.

6. Repeat this exercise 15 - 20 times.

Add some of these trapezius muscle exercises to your workout routine.