A correct trapezius stretch is essential to unload the muscle area, avoid injury and maintain good body posture. In this article you will learn everything you need to know about this muscle and we will give you practical exercises to improve its health.
What is the trapeze?
The trapezius is one of the back muscles, specifically the upper back. It can be defined as a large triangular muscle , whose origin goes from the occipital bone in the skull to its insertion at the end of the thoracic spine in the back. In addition, it extends to the width of the shoulders.
The muscle is divided into three sections or portions: upper, middle, and lower. Each muscle segment plays a role in specific movements of the neck and shoulders.
Features
The main functions of the trapezius we could say are to stabilize the scapulae and facilitate movement of the shoulders and neck.
In detail, we can describe the functions of each muscle portion that constitutes the trapezius:
- The superior fibers are responsible for scapular elevation and rotation , pulling the clavicle, and adducting the shoulder blade.
- The lower fibers have their main function as rotators of the shoulder blade and orient the glenoid cavity upwards.
Possible causes and symptoms of pain in the trapezius
The trapezius can hurt or cause discomfort for a number of reasons. Pain in the trapezius is usually accompanied by the following symptoms:
- Muscular stiffness.
- Shoulder or neck pain
- Muscle spasms.
- Tingling or numbness in one or both arms.
- Decreased range of motion in the shoulders or neck.
Factors influencing trapezius discomfort
The main factors that usually cause discomfort in this musculature can be listed as:
- Overuse : develops due to repetitive or excessive use of these muscles. Activities that involve the shoulders can put pressure on the muscle leading to possible wear and tear on the trapezius. These activities can include anything from lifting heavy objects to participating in specific sports, such as swimming or any other sport involving the arms.
- Stress : Stress causes tension in the muscles of the shoulder and neck . This excessive tension can lead to muscle pain if not treated in time.
- Poor Posture – Prolonged poor posture can put additional stress on the trapezius. Bad postures when we sit for many hours can cause the muscle to shorten and tighten, creating pain.
- Trauma : Injuries to the trapezius, such as a muscle tear from applying too much force to the muscle, can cause pain. Also a contusion in the area can be the reason why we feel discomfort. When these types of injuries occur, it is advisable to quickly apply ice to the area to help reduce inflammation.
- Training with a high volume: performing a high volume of training makes our trapezius need more recovery. If we do not rest enough and expose the muscles to continuous stress, this will eventually exhaust them and cause muscle pain to appear.
Benefits of stretching
Some of the benefits associated with stretching are as follows:
- They help decrease muscle stiffness and increase range of motion ; consequently, our muscular flexibility is favored.
- They reduce the risk of muscle or joint injuries.
- They improve body posture.
- They reduce stress, since muscle tension is eliminated from the affected area. Therefore, they will help you to be more relaxed.
- They improve blood circulation.
- They decrease the risk of bone pain.
- They improve sports performance and help muscle recovery.
Trapezius stretch to avoid injury
The trapezius stretch after training or after poor posture can help prevent the muscle from becoming too tense and can remain relaxed, preventing or relieving pain.
Stretches should be done in a controlled manner . It is important to start and finish them smoothly, avoiding sudden movements and especially rebounding. You should hold the stretch for about 15 to 30 seconds.
Trapezius stretching exercises
The cat
This exercise is one of the most used exercises when treating or preventing injuries that affect the spine. Its practice will help you improve the flexibility and mobility of the spine , as well as relieve muscle tension, especially in the lumbar and occipital area.
To do it correctly you must:
- Get into a quadruped position on the floor.
- Inhale while flexing or arching your spine toward the ceiling, while contracting your abdominal muscles.
- Hold the position for 15 seconds.
- Exhale and let the belly sink towards the ground, arching the back and letting it return to its original position.
Lateral head tilt
One of the best exercises to relieve and stretch the trapezius is the lateral head tilt. With it you will release the tension in the occipital area, which is the one that usually presents the greatest muscular tension.
To do this stretch optimally:
- Sit upright in a chair.
- Slowly bend your head to the left side as if you are trying to touch the shoulder with your ear.
- Place your left hand on your head and gently press toward your shoulder to deepen the stretch.
- Hold the stretch for 20 seconds.
- Let the head return to its place and perform the same stretch to the opposite side.
Forward tilt of the head
When you stretch your head forward, you are stretching your trapezius muscles . This is a very simple exercise that you should do carefully if you don’t want to hurt yourself.
- Hold your head with both hands.
- Lean it forward while pressing lightly with your hands.
Shoulder stretch
T he shoulder musculature is one of the most complex in our body and is directly related to the health of our trapezius.
The deltoids are the muscles that receive the most movement throughout the day, so it is very common to find overloads in the shoulder area due to that overuse that, sometimes, is usually given and this leads to muscle imbalances. and the trapezius, obviously, is affected.
We must bear in mind that anteriorization of the shoulders caused by poor body posture can lead to discomfort in the back muscles .
To stretch them:
- Bring one arm toward the opposite shoulder in front of your torso.
- Press on the elbow for a few seconds and hold the tension.
- Change your arm and perform the same movement.
Pectoral stretch
A tense or shortened pectoral is one of the main factors that often lead to muscle problems and discomfort in the torso and back area. This causes a bad body posture that causes our trapezius to suffer tension.
The trapezius and pectoral stretch is very simple:
- Place your hands between two beams or a door frame.
- Press as you push your chest forward and your arms fall behind.
- At the point of greatest tension, hold on to the exercise.
References
- Richardson, MD Michael, L. University of Granada. http://www.ugr.es/~dlcruz/musculos/musculos/trapecio.htm
- De Pietro, M. Morrison, W. (January 27, 2021) What is the trapezius muscle? Medical News Today https://www.medicalnewstoday.com/articles/es/trapeze#functions
- Macías, C. (September 26, 2013). Cat Stretch in 3 steps. Davidgarcíaoterino.com https://www.davidgarciaoterino.com/exercises/como-hacer-el-estiramiento-del-gato/
