Trap Stretches: 10 ways to Loosen Your Trapezius Muscles

November 8, 2023

For most of us, the way we sit and stand, our work routines, and even our stress, have a way of making us suffer from sore and tight trapezius muscles. You see, this tightness can lead to headaches, painful spots in the muscles, limited movement in the shoulder and neck, as well as less stability in the shoulder blades. Stretching your trapezius muscles can widely ease discomfort in your neck, shoulders, and upper to middle back. In this article, let’s try to get to know all we can about the trapezius muscles and ways to Loosen Your Trapezius Muscles , what we can do to alleviate the tension and stress.

What Are Trapezius Muscles?

The trapezius muscle is on the very top layer of the back muscles, covering other important muscles beneath it. It sits over muscles that help with your posture and upper back movement. The top part also covers the area right below the back of your head.

Trapezius Anatomy & Function

The trapezius muscle is split into three sections: the top part is the upper trapezius, the middle section is called the middle trapezius, and the bottom part is known as the lower trapezius.

The top part hooks onto the base of your skull and some neck bones. These fibres fall downwards, which is why this section is called the descending part.
The middle part comes from the bones in the upper middle of your back. These fibres stretch out straight to the sides, like a cross, making up the transverse part.
The lower part starts from the lower mid-back bones and moves upward and outward, forming the ascending part.

All these parts of the trapezius muscle come together at the shoulder blade, each attaching to different spots:

The top fibres hook onto the collarbone.
The middle fibres attach to the edge and top ridge of the shoulder blade.
The lower fibres connect at the back tip of the shoulder blade’s spine.

The trapezius muscle has three sections that help it move in different ways:

The descending (upper) part helps you move your head and shoulders.
The transverse (middle) part helps you pull your shoulder blades together.
The ascending (lower) part helps you move your shoulder blades.

Its main job is to keep your posture in check and make sure your shoulder blades are stable so as to keep your upper body stay strong and balanced. Thanks to the trapezius, you can do things like:

Tilt and turn your head,
Keep your shoulders down when you push against something heavy, like when you get up from a chair,
Lift your arms up high, and
Throw a ball using an overhand throw.

Common Causes of Tight Trapezius Pain

When your trapezius muscles are really tight, it can lead to some pain in your neck, shoulders, and upper back, not to mention headaches. Tight trapezius muscles are becoming more of a problem these days, and here’s why:

Posture: The main reason our trapezius muscles get tight is because of bad posture. We’re often hunched over our computers or slouching on the couch, which doesn’t do our muscles any favours.
Stress & Anxiety: Our shoulders are where we tend to hold a lot of our stress. When we’re worried or anxious, our shoulders creep up towards our ears, and the trapezius muscles are the ones getting all tensed up.
Trigger Points: These are like little knots in the trapezius muscle that can feel super sensitive. If you press on the area near the top of your shoulder blade, you might feel these tight spots.

How To Stretch Trapezius

Here, we share with you a list of the 10 trapezius stretches that we are positive will ease the tension & stress you may be facing. And the best part is these stretches can even be done at home without special equipment. These seven stretches will include:

Ear to Shoulder Stretch
Crocodile Pose (Makarasana
Cobra Pose (Bhujangasana)
Cat-Cow Pose (Marjaryasana-Bitilasana)
Wide-Leg Forward Fold (Prasarita Padottanasana)
Massage Ball Stretches
Sideways Child’s Pose
Middle Trapezius Stretch
Upper Trap Head Tilts
Upper Trap Side Bends

Trapezius Stretches – Useful Stretches to Try

Let’s take a closer look at these 10 stretches and learn how you can perform them correctly and how beneficial they can be for you, shall we?

1. Ear to Shoulder Stretch

This particular stretch targets the sides of your neck. Sit or stand tall, and without turning your head, drop one ear towards the corresponding shoulder. Imagine balancing a book on your head to maintain good form. You’ll feel a gentle pull along the opposite side of your neck. Hold this for a few deep breaths, then switch sides. Proper form and deep breathing enhance the stretch and prevent injury and this one of the best ways to Loosen Your Trapezius Muscles.

2. Crocodile Pose (Makarasana)

If you want to know Loosen Your Trapezius Muscles you can try Crocodile Pose.The Crocodile Pose helps stretch and relax the trapezius. Lie face down, fold your arms, and rest your forehead on your forearms. Relax your legs and let your heels drop outward. Focus on breathing deeply, feeling your spine lengthen, and the tension melt away from your upper back and neck with each exhale.

3. Cobra Pose (Bhujangasana)

To do the Cobra Pose right, lie on your stomach with your hands under your shoulders. Press into your palms and gently lift your chest up, extending your spine. Keep your elbows slightly bent and shoulders away from your ears. This pose helps release tension in the lower neck and trapezius while also boosting flexibility and strengthening your back and arms.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Start on your hands and knees. Breathe in as you drop your abdomen towards the ground, lifting your chin and chest, and exhale as you round your spine towards the roof, tucking your chin to your chest. This fluid movement between the Cat and Cow poses stretches the area between your shoulder blades and encourages a full range of motion in your neck and will help you Loosen Your Trapezius Muscles

5. Wide-Leg Forward Fold (Prasarita Padottanasana)

Stand with your feet wider than your hips and fold forward from your waist, keeping your back flat. Place your hands on the floor or a block. This pose stretches your spine, strengthens your upper back, and helps relieve tension in your neck muscles. If balancing is challenging, modify by softening your knees or using a chair for support.

6. Massage Ball Stretches

Place a massage ball between your back and a wall or the floor. Gently move your body to roll the ball around the trapezius muscle. This self-massage can release knots and ease tightness in all areas of the trapezius. Adjust the pressure to your comfort level and will Loosen Your Trapezius Muscles

7. Sideways Child’s Pose

From the regular Child’s Pose, walk your hands to one side until you feel a stretch along the side of your body and trapezius. It’s like reaching out while still enjoying the cosiness of the pose. Hold for a few breaths, then walk your hands to the other side.

8. Middle Trapezius Stretch

For this, imagine pinching a pencil between your shoulder blades. You can do this sitting or standing. Draw your shoulder blades together and hold for a few seconds before releasing. Repeat several times to help strengthen and stretch the middle trapezius.

9. Upper Trap Head Tilts

Gently tilt your head to the side and bring your ear toward your shoulder. For a deeper stretch, you can apply a little extra pressure with your hand. This tilt targets the upper trapezius and can be done sitting or standing.

10. Upper Trap Side Bends

While standing or sitting, reach one arm overhead and lean to the opposite side, creating a nice line from your fingertips down the side of your body. This side bend stretches the trapezius muscles gently, so start with a mild bend and progress as it feels comfortable

What Else Can Help?

Trapezius stretches are good for your neck and shoulders, but doing more can help even more. Here’s what else you can do:

Stretch Your Whole Upper Back: This can make your back feel less stiff and more bendy.
Do Shoulder Blade Exercises: This makes the muscles around your shoulder blades stronger, which helps keep your back and shoulders steady.
Check Your Posture: Try to sit and stand up straight. If you sit a lot, get up now and then to stretch.
Get Massages: They help untie the tight spots in your muscles.
Sleep Right: Try to sleep in a way that keeps your back straight and comfy.
Use Heat: Warmth on your neck and shoulders can relax the muscles and ease the ache.

Final Thoughts!

To wrap it all up, taking care of your trapezius muscles is crucial for easing that all-too-common neck, shoulder, and upper back pain. The stretches we’ve talked about – from the Ear to Shoulder stretch to the Upper Trap Side Bends – are your toolkit for keeping those muscles happy.

But remember, stretching is just one piece of the puzzle. Combining these movements with other healthy habits, like strengthening your whole upper back, doing shoulder blade exercises, and keeping an eye on your posture, can make a big difference. Don’t forget the power of a good massage, finding a sleep position that supports your back, and using a bit of heat to ease muscle tension. Additionally, working with a personal trainer and attending online zoom classes can provide expert guidance and support to enhance your overall well-being.

Make these stretches and tips part of your everyday routine, and you’ll be on your way to less tension and more freedom of movement in your shoulders and back and will help you in Loosen Your Trapezius Muscles. Good posture and regular movement are not just good for your shoulders – they’re good for your whole body’s health.