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The trapezius muscle in the upper back is responsible for neck and shoulder movement. Exercises can target the upper, middle, and lower fibers, with stretches to reduce pain and stiffness. Caution should be taken to avoid back injury during heavy lifting.
The trapezius is a large, roughly diamond-shaped muscle in the upper back, responsible for rotation of the neck, as well as elevation, adduction, and rotation of the scapula. Anatomically, the trapezius is a single muscle. Functionally, it is often treated regionally, with a variety of shrugs, rows, and other trapezius exercises employed to individually train the upper, middle, and lower fibers of the muscle.
The upper fibers of the trapezius originate from the base of the skull and attach to the clavicle. This region of the trapezius controls the movement of the neck and the shrug of the shoulders. The fibers of the upper trapezius are commonly tight and tight among office workers and professional drivers due to prolonged periods of work-related strain on the muscle. Upper trapezius training and stretching can often reduce the severity of neck pain and stiffness particular to those professions.
Dumbbell shrugs are popular trapezius exercises for working the upper fibers. Vertical rows and side raises will also focus on the area. Less well known, a medieval-looking device known as a head harness allows for weighted resistance training for the neck. Alternatively, pressing the head against a resistance, the palm of the hand for example, will work the same muscles as the head harness on a lighter scale. To stretch the upper trapezius, the simplest method is often to tilt your head forward or to the sides until a stretch is felt.
The fibers of the middle trapezius originate from the spinous processes in the middle of the upper back, and attach to the scapula, or shoulder blade. Trapezius exercises targeting these fibers involve elevation, adduction, and upward rotation of the scapula. Rowing exercises work well in this area, as do lateral raises, whether in an upright or incline position. Appropriate stretches for the middle trapezius include the high bar back stretch and, in yoga, child’s pose.
The fibers of the lower trapezius function in adduction and depression of the scapula, movements that are also associated with the latissimus dorsi. Pull-ups, pull-downs, and seated rows can work as trapeze exercises to target the lower fibers. Stretching this portion of the muscle is usually accomplished using positions similar to those for the middle trapezius, as well as any general stretching of the rear of the body.
Performing the heavy pulling movements used during many trapeze exercises can induce back injury and should be attempted with caution. Many heavy lifters employ the use of a weight belt to add support to the core region, or careful posture checks for the same purpose. In either case, the goal is to avoid rounding your back, a habit that can lead to serious injuries such as muscle tears and herniated discs.
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