Know Your Upper Traps

The Trapezius Muscle
If you have been experiencing knots to the back of your neck or to your mid back, chances are the pain is coming from your upper traps. The upper traps are attached from the base of the skull and inserts to the thoracic spine. This triangular muscle extends to the width of the shoulder and is responsible for moving and rotating your shoulder blade, stabilising your arm and extending your neck.

What are some causes for your upper traps to become tight? 

• Sleeping on your side

• Looking down at your phone or your laptop

• Placing your phone on your shoulder to your ear

• Using one arm more dominantly

• Carrying a bag on one shoulder

• Slouching on a couch

• Poor posture

• Moving heavy objects, poor lifting techniques

 Because your upper traps have been so active through the day, they can be put into positions where they can often be tight and what can happen is, the muscles can become too tight and then you can get referring pain elsewhere in areas such as neck pain, shoulder pain, nerve pain, back pain and headaches. To loosen and ease this muscle, you need to do a little shoulder work, neck work and upper back work.

A Little Sleep Fact - Sleeping Positions to Avoid if possible

1. Laying on your stomach because you are not lying in a neutral position, where you have the curve in your spine in its normal shape. Your neck is turned to one side for a longer period of time and if you cross your arms in front to rest your head, this can lead to pinched nerves.

2. Side Lying.  A position so many people sleep in but if not done correctly, this can lead to neck and shoulder pain also. If you're laying on the point on your shoulder, try leaning on the meaty part of the back of your shoulder and use a rolled towel or small pillow to lay above your hip to stop your spine from curving too much.

Need to release some tension on your traps?
Here are some simple stretches that can be done anywhere.

 Seated or Standing Upper Trap Stretch

1. In a seated position, anchor one hand underneath your buttocks or the base of a chair.

2. Lift your opposite arm, over your head with your hand placed over on the side of your head, pull your head to the side which your arm is over your head

3. Relax your shoulders and take 8- 10 long deep breaths. Try not to pull on your head but use the weight on your arm to pull on the stretch.

4. Repeat on the other side

*Variation - Standing Upper Trap Stretch

1. Standing tall, place one hand behind you to the midsection of your back

2. Raise your other hand on the opposite side of your head.

Upper Traps Wall Massage

1. Lean on to a wall at 45 degrees with the ball placed between your neck and the wall

2. Roll the ball down, to your lower neck and then back up from your shoulder to the base of your skull.

3. Alternate and massage both sides.

*Variation - Place the back at the top of your shoulder and move down the blade

Upper Traps Hand Massage

1. Similar to the stretch above, however if the above exercise was too tender on the area, then this will give you a softer approach as you won’t be using your body weight into the ball.

2. Place the ball in the palm of your hand and push it on any tender spots on the back of your neck.

3. Roll the ball down, to your lower neck and then back up from your shoulder to the base of your skull.

4. Alternate and massage both sides. Do 20 strokes on each side.

Child's Pose

1. Kneeling on the floor with your knees wider than hip width apart and your feet together behind you.

2. Sit back on your heels and fold your upper body forward, resting your stomach on your thighs.

3. Extend your arms out in front of you and rest your forehead on the floor.

4. Gently press your chest and shoulders towards the ground to deepen the stretch.

5. Hold for a minute or two

*You will feel this stretch in your shoulders, back and even your hips and glutes.

The Summary
To avoid trap tension, we need to make sure that we are not sitting or standing in any stationary position for long periods of time. If your work requires you to be seated for a long period of time, getting yourself into a routine of moving every 30 minutes will help release unwanted tension. Set a reminder on your phone or if you have a smart watch, these usually have reminders on there for you. Check for tightness through the day, your shoulders should be in line with your collarbone – not higher or pushed forward. The key is to keep moving, avoid repetition and stretch regularly.