Trapezius - A Massage Therapist's Review

Anatomy

Origins: External occipital protuberance (base of the skull), nuchal ligament (fibrous membrane in the neck), medial superior nuchal line (base of the skull), spinous processes of vertebrae C7-T12 (the spiny part of the vertebra that sticks out the back).

Insertions: Lateral third of clavicle (collar bone), acromion process (the pointed bone on the outside of the shoulder), and spine of scapula (ridge at the top of the shoulder blade).

Actions: Backward movement, elevation, depression and rotation of the shoulder blade.

Shrugging the shoulders.

Reaching out for something.

Basically all shoulder motion.

Antagonist: Serratus anterior, Latissimus dorsi (both muscles on the sides of the torso)

Symptoms: A tight trapezius can cause headaches, pain behind the eyes, neck pain and mid back pain.

Soreness caused by driving with hands at the 10/2 o'clock positions on the steering wheel.

Strain caused by lifting heavy objects.

Self-Care

Stretching: Upper trapezius stretch

Grasp wrist from behind and pull arm to opposite side. Tilt head away from the side of the shoulder being pulled, attempt to put ear on opposite shoulder. Hold. Repeat on other side.

Lower trapezius stretch

Get down on all fours, round your back like a cat. Hold. Next, raise head, and curve the back, lowering the stomach and sticking the butt out. Hold.

Strengthening:Shoulder Shrug

Holding something heaving in each hand, with arms at your sides, bring shoulders up to your ears and hold.

Massage Techniques

With client supine, thumb on top and bent index finger underneath, pinch upper trap as far lateral as possible, then glide until you reach the neck.

Rotating the fist lateral to medial works as well.

With client prone, the same actions above can be used as well as stretching by rotating neck away from the side that's being worked while pushing the shoulder toward the client's feet.

A Thai pose with client seated on mat, practitioner's outside knee bent and supporting client's head, inside leg forming a half-kneel. Hold client's head to stretch the trap, using a forearm roll action, move from the base of the neck and roll outward toward the shoulder.