Muscle Spotlight: Trapezius AKA "The traps"
Muscle Spotlight: Trapezius {tra-pee-ze-us} AKA "The Traps"
Commonly referred to as the "traps" the The trapezius muscle is a large, triangular-shaped muscle located in the upper back and neck region. It extends from the base of the skull (the occiput) down to the middle of the back (C-7 through T-1) and out to the shoulders where it attaches at the outside portion of the clavicle and top ridge of the scapula. The Trapezius is responsible for moving the body in the following ways:
Elevating and depressing the shoulder blades, allowing for movements such as shrugging and lowering the shoulders.
Retracting and rotating the shoulder blades, which is important for movements like pulling the shoulders back and rotating the arms.
Extending and laterally flexing the neck.
Those movements are used during many common everyday activities such as:
Lifting and moving Heavy objects
Exercises like shoulder shrugs and rows
Carrying loads on shoulders
Reaching overhead
Maintaining good posture
There are lots of ways we commonly over- or misuse the trapezius leading to chronic pain and tension. Think about the way your shoulders creep to your ears when you're stressed, or the achey pain you feel after hours holding a newborn baby or shlepping moving boxes. And let's not even get started on that sustained forward flexion of the neck when in front of a computer for hours on end! Some other common ways we can end up with cranky Traps are:
Holding and carrying small children
Long hours looking at computer, phone or tablet screens
Pulling weeds and other gardening activities
Sports and exercises that require upper body strength and stability
Manual labor
Wonky posture when you're relaxing on the couch watching t.v. or reading a book
Chronic stress
Pay attention when you're engaging in activities that put an extra strain on those traps and take steps to ensure you move through your day pain free: set your work station up ergonomically and take frequent movement breaks, stretch thoroughly after activities that require a lot of upper body strength and learn ways to manage manage chronic stress. And, of course, remember that regular massage and a thorough daily stretching routine are your best friends!
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