Trapezius muscle happens to be the main muscle that is situated in the upper back area of the human body. The trapezius is a muscle that covers from the back of the neck to the base of the skull. It also runs through the upper back as it also comprises of the shoulder blade.

The trapezius muscle is used to spin the neck and shoulders as it also moves the shoulder blades, supports the arm and the movement of the arm. The trapezius muscle is divided into the left and the right sides that connect alongside the spine. This trapezius muscle is known to be the broadest muscle of the back.

When there is tension in the trapezius muscle, the traps become tight, and it is always experienced by lots of people, and people that feel this way are familiar with the feeling. They usually experience it as a weighty shoulder that happens constantly, and there is a feeling of tightness in the upper back, arms, and the neck too. There is also a feeling of headaches that is developed from the tight muscle of the neck.

This feeling occurs in the neck from time to time. This feeling of tightness of the trapezius muscle occurs in different situation like carrying heavy objects or sitting in a position for an extended period. It also comes by working out regularly or being involved in so many overhead activities such as playing tennis.

Stress can also be another situation that could affect the trapezius muscle. This is a serious situation that affects the upper back of an individual that stops him from functioning properly. Here we consider the three different parts of the trapezius muscle that can be used in many situations such as moving the shoulder blade as he holds up his head and neck. This could lead to muscle tightness that can affect the proper functioning of the trapezius muscle.

The lifting of the shoulder also in so much pressure can lead to tightness in the trapezius muscle. This would cause different changes in the biomechanics of the body, thereby leading to affecting the entire body. Individuals are meant to know that when the trapezius muscle experiences tightness, it is inevitable to occur as the individual does his training and lives his normal life.

This is because it is hardly serious to the extent that it requires medical attention. However, It is vital to note that when an individual continues to experience these feelings persistently, she is expected to go for diagnosis to be able to know the major cause of her muscle tightness. This tightness of the trapezius muscle affects the overall training of the individual.

The trapezius muscle affects these parts of the body in the sense that the tension in the neck and shoulder region can be excruciating. The individual sometimes can go ahead to feel a sharp pain in the spine in the upper area of the neck. The pain can be very serious as it is as a result of the stress that settles in the shoulders.

Other causes of the tension in the trapezius muscles apart from stress can be mentally, physically, or emotionally oriented. So in this article, we are going to be exposing us to the different ways that we can reduce the tension in the trapezius muscle. This exposure would give individuals an insight into the different steps to take in relieving stress and tension from the trapezius muscle.


One of the ways to reduce tension in the trapezius muscle is by stretching. This is how it works when an individual has worked hard for a long day, and the muscle might become tight after the workload. The individual would start by positioning himself either in a standing or sitting position. Then he puts his hands on his shoulder and stretches his body without moving upwards while the other hand would be on the top of the head. Then the finger would be pointing in the direction of the back. Also, the individual should do a stretch forward as she draws her head forward to her chin in the direction of her neck like she is nodding her head. She would hold this spot for 10 to 15 seconds.

Still on the stretching exercises to reduce tension in the trapezius muscle, a side stretch is also useful in this situation. This is achieved by pulling the head to the side as the ear moves towards the opposite shoulder. Then switch sides as the individual holds for 10 to 15 seconds.

The next stretch to be considered is the diagonal stretch. It is achieved as the individual pulls her head in a diagonal position forward as the chin advances towards the shoulder. She is meant to grasp this position for 10 to 15 seconds.

It is advisable to repeat these stretches as the individual begins with the forward stretch down to the last stretch. It is meant to be repeated in 3 sittings throughout the day.


Check for Tightness in the Shoulder

Another way to reduce the tension in the trapezius muscle is the ability to check to see if there is any form of tightness in the shoulder throughout the day. It is healthy to check for any form of painful feeling in the shoulder. The individual should check to know if the trapezius muscle in the shoulder is contracted or relaxed.

The shoulder check should be done no matter the position or state the individual is. The individual must check to know if the shoulder is in its ideal state. Which is to know if the shoulder is in line with her collarbone. She should also know that the shoulder should not be pushed forward or higher.

 Massaging with a Ball

Getting a massage is another way to reduce tension in the trapezius muscles. Even though the individual does not have the budget to do it, he can do the massage himself. It is essential that the individual carries out the massage with a ball as he puts pressure to locate the painful area to work on.

Lastly, individuals must take these methods of relieving tension in the trapezius muscle seriously. As they try these methods, they would be able to maintain their shoulders. This will then prevent the muscle from tension.