Trapezius Muscle

The Trapezius Muscle

The trapezius is a broad, flat muscle that is triangular in shape. When combined with its contralateral side, it forms a trapezoid shape. It is an extrinsic muscle of the shoulder, meaning that it is located outside of the shoulder.

Attachments

The muscle attaches to the skull, nuchal ligament and the spinous processes of C7-T12. It also attaches to the clavicle, acromion, and the scapula spine.

Actions

The trapezius muscle is responsible for abducting the upper limb at the shoulder, which is achieved by rotating the scapula. Furthermore, its upper fibres elevate the scapula, the middle fibres retract the scapula, and the lower fibres depress the scapula.

Innervation

The motor innervation of the trapezius muscle is from the accessory nerve.

Blood Supply

The trapezius muscle is supplied with blood from the transverse cervical artery.

Other Functions of the Trapezius Muscle

The trapezius muscle also plays an important role in maintaining a good posture by keeping the shoulders back and the spine in its natural position. When the trapezius is weak, the shoulders may roll forward and the spine may become misaligned.

In addition, the trapezius also helps with activities in everyday life, such as carrying heavy objects or lifting weights. The muscle helps to stabilize the shoulder joints and protects them from injury during such activities.

The trapezius can also help with shoulder pain caused by poor posture or overuse of the joint. Strengthening the trapezius can help to support the shoulder and can help to alleviate pain caused by a weak or imbalanced muscle.

How to Strengthen the Trapezius Muscle

The trapezius muscle can be strengthened with the help of exercises such as shoulder shrugs, bent-over rows, upright rows, face pulls, and pull downs.

• Shoulder shrugs: Stand with feet shoulder-width apart and hold a pair of light weights with arms straight at sides. Shrug the shoulders up toward the ears and hold for a few seconds. Return to starting position and repeat.
• Bent-over rows: Stand with feet hip-width apart and hinge at the hip with a slight bend in the knees. Hold a pair of light weights with palms facing toward one another. Row the weights up toward the chest and squeeze the shoulder blades together. Return to starting position and repeat.
• Upright rows: Stand with feet hip-width apart and hold a pair of light weights at sides. Row the weights up toward the chin, keeping elbows bent and wrists in a neutral position. Return to starting position and repeat.
• Face pulls: Stand with feet hip-width apart and hold a resistance band with two handles. Start with arms extended in front of the body and pull the band toward the face so the wrists are in line with the chin. Return to starting position and repeat.
• Pull downs: Sit in an upright position and grasp a pull-down bar using an overhand grip. Pull the bar down towards the chest until elbows reach the sides. Return the weight to the starting position and repeat.

It is important to keep the movements controlled and to perform the exercises with correct form to ensure that the trapezius is being adequately activated. The trapezius can also be strengthened with the help of stretching exercises such as shoulder blade squeezes and neck rolls. It is important to maintain a regular stretching and strengthening routine to ensure that the muscle remains healthy and strong.