Our guide to relieving trapezius muscle pain

If you have experienced discomfort or tension in your trapezius muscles, you are not alone. The trapezius muscles are located in the upper back and neck area and are prone to tension and stress due to our modern lifestyle, including sitting at a desk for extended periods and hunching over screens. Here we will discuss the anatomy of the trapezius muscles and share a set of effective exercises to help you find relief and strengthen these crucial muscles. If you need help with such pain, we offer physiotherapy and sports massage across Central London, so do not hesitate to get in touch.

Before we dive into the exercises, let's understand the trapezius muscles' anatomy. The trapezius muscles are broad, flat muscles that cover the upper back and neck. They can be divided into three parts:

1. Upper Trapezius: Located at the base of the skull, the upper trapezius is often responsible for neck and shoulder tension.

2. Middle Trapezius: This part of the muscle runs from the base of the neck to the upper thoracic spine.

3. Lower Trapezius: The lower trapezius extends from the mid-thoracic spine to the lower thoracic spine.

Here are our recommendations for exercises to help relieve trapezius muscle pain:

1. Shoulder Shrugs:

   • Stand or sit up straight.

   • Lift your shoulders as high as possible while keeping your arms straight.

   • Hold for a moment and then lower your shoulders.

   • Repeat for 3 sets of 15-20 reps.

2. Scapular Squeezes:

   • Sit or stand with your arms relaxed at your sides.

   • Squeeze your shoulder blades together, as if you're trying to hold a pencil between them.

   • Hold for 5 seconds and release.

   • Perform 3 sets of 15-20 reps.

3. Prone Cobra Stretch:

   • Lie face down with your arms at your sides and palms facing the ground.

   • Gently lift your head, chest, and arms off the ground.

   • Squeeze your shoulder blades together as you lift.

   • Hold for 10 seconds and release.

   • Repeat for 3 sets of 10 reps.

4. Wall Angels:

   • Stand with your back against a wall and your feet slightly away from it.

   • Raise your arms to shoulder height and bend your elbows to 90 degrees.

   • Slide your arms up and down the wall, maintaining contact at all times.

   • Perform 3 sets of 15-20 reps.

5. Resistance Band Rows:

   • Attach a resistance band to a sturdy anchor at chest height.

   • Hold the band handles with your arms extended.

   • Pull the band towards your chest by squeezing your shoulder blades together.

   • Release and repeat for 3 sets of 12-15 reps.

Regularly incorporating the above exercises into your routine can help relieve tension in the trapezius muscles and improve your posture. However, if you experience persistent discomfort or pain, it's essential to consult with one of our physiotherapists at Technique in Richmond, Old Street, Vauxhall or Bank, for a personalised assessment and treatment plan. Don't let trapezius muscle tension hold you back from living an active life. We are here to help you on your journey to better health and wellbeing.

If you are experiencing trapezius muscle pain and would like to book a consultation (no referral necessary), you can book in with one of our experts now.