What is the function of the trapezius muscle?

The trapezius muscle is a type of back muscle. Nowadays, many people pay more attention to the training of the trapezius muscle in order to achieve a perfect body shape. The role of the trapezius muscle in the human body structure cannot be underestimated. Let’s take a look at it below.

The trapezius muscle is a superficial muscle located in the upper and middle back, and is divided into three parts: upper, middle, and lower according to the direction of its muscle fibers. Contraction of the upper muscle bundle can lift the shoulder blade, contraction of the lower muscle bundle can lower the shoulder blade, and contraction of the whole muscle can bring the shoulder blade closer to the spine.

Upper fibers-elevate and externally rotate the scapula, and assist in tilting the head back, lateral flexion, and rotation.

Middle fibers-adduct (retract) the scapula.

Lower bundle fibers - press down the scapula. When fixed at a distance, the muscle fibers on one side contract, causing the head to flex to the same side and rotate to the opposite side. Contraction on both sides extends the spine.

Located in the superficial layer of the neck and upper back. It originates from the superior nuchal line, external occipital protuberance, nuchal ligament and all thoracic spinous processes. The muscle fibers are concentrated outward and end at the outer 1/3 of the clavicle, the acromion and the scapular spine. Function: It makes the scapula move closer to the spine; the upper muscle bundle can lift the scapula, and the lower muscle bundle can lower the scapula. When the scapula is fixed, the contraction of one side of the muscle makes the neck flex to the same side and the face turn to the opposite side; when the muscles on both sides contract at the same time, the head can be tilted back.

1. Train the trapezius muscles first

Most athletes train their traps after back training. If you train your traps at this time, you are already very tired. Don't tell me you still have the energy and focus to fully stimulate your traps. If you train your traps at this time, it is impossible for them to grow.

2. Practice shrugs throughout the entire process

Everyone who wants to develop strong trapezius muscles will do shrugs. But they often make the mistake of using too much weight, which reduces the range of motion. Sometimes you will see people doing shrugs with heavy weights, and their movements are more like muscle spasms than standard shrugs.

3. Higher Reps

Since the range of motion of the shrug is relatively short, you should increase the number of times to get enough stimulation. The standard 8-12 times training does not maintain enough contraction time, so practice 12-15 times or more.

Most of the pain in the trapezius muscle is caused by bad living habits and postures, such as standing for a long time, bending down for a long time when walking, or sleeping on a soft bed or a pillow that is too high. These bad habits should be actively avoided, and local hot compresses, appropriate massage, scraping and acupuncture treatments may relieve the pain symptoms.