Upper Trapezius
Have you ever felt tightness in your upper shoulders or into
your neck? How about a headache at the back of your head, or up the side of
your head into your temple? If you answered “Yes”, it is likely that your Upper
Trapezius muscle was involved. I will share with you how this muscle works, as
well as the easiest and most effective ways to take care of this muscle. Knowing how your body works can help you to
keep your body working well.
Where is Upper Trapezius located?
The Trapezius muscles are appropriately named since each
side looks like a trapezoid. The right and left sides together form a diamond
shape from the back of the head, out to each of the scapulae, and down to the
middle of the back. The Trapezius muscle
consists of 3 sections on each side, the upper, middle, and lower fibers. This article focuses on the highest portion,
known as the Upper Trapezius.
What does Upper Trapezius do for me?
We use our Upper Trapezius to raise our shoulders up to our
ears, or “shrug” them. In addition to
supporting the weight of our arms at our side, the Upper Trapezius rotates the
shoulder blade upward as we reach forward and overhead. The Upper Trapezius connects to the base of
our skull, and we use it to look up and extend our neck. The left side of the
Upper Trapezius rotates our head to the right when it contracts, and vice
versa.
Why does my Upper Trapezius get injured or sore?
Overdoing any of the above motions or lifting too heavy a
weight may cause this muscle to become strained. Also, cradling a telephone
between your ear and shoulder for long periods of time may cause this muscle to
become shortened, then tight or painful.
What can I do to keep my Upper Trapezius working well?
As you sit or stand comfortably, try the following
activities to feel your Upper Trapezius working on each side of your body.
Remember to stay within a pain-free motion. You can perform each of these a few times to
get the circulation moving and feel your muscles working.
1. Raise your shoulders up toward your ears. Relax them
down.
2. Look up to the right and bring the left ear toward your
left shoulder. Reverse.
3. Keep your elbows straight and raise your arms straight in
front of you.
4. Keep your elbows straight and raise your arms out at an
angle in front of you.
5. Keep your elbows straight and raise your arms out to the
side.
Did you feel your Upper Trapezius muscles working? Great!
How can I strengthen my Upper Trapezius muscles?
If you want a little more strenuous exercise for these
muscles, try “Shoulder Shrugs” while holding a weight in each hand. Some other strengthening
exercises commonly performed that involve the Upper Trapezius are the “Clean
and Jerk”, where a weight is lifted from the floor to the shoulder, then raised
straight up overhead. You can also perform “Upright Rows” where you raise a bar,
kettlebell or weight in front of your chest as you bend your elbows out to the
sides. “Dead lifts” also work your Upper Trapezius as they support the weight
of your arms and any extra weight you are lifting in front of you.
As you can see, Upper Trapezius is a very important muscle
and has some functions we rely on many times throughout every day. It is important to make sure your Upper
Trapezius is working at it’s best.
