Trapezius

The trapezius muscle plays a crucial role in an athlete’s performance, as it stabilizes and moves the scapula, which is essential for effective upper body strength, posture, and coordination.

Whether you’re lifting, sprinting, or performing sport-specific movements, a strong and flexible trapezius supports efficient arm and shoulder mechanics, reduces the risk of injuries, and enhances overall athletic performance.

Proper care and conditioning of this muscle can help athletes maintain optimal movement patterns and achieve peak performance in their respective sports.

Trapezius
Trapezius

Trapezius

Anatomy

Origin:

  • Medial third of superior nuchal line
  • External occipital protuberance
  • Nuchal ligament
  • Spinous processes of C7-T12 vertebrae

Insertion:

  • Lateral third of clavicle
  • Acromion and spine of scapula

Actions:

  • Descending part elevates
  • Ascending part depresses
  • Middle part retracts scapula
  • Descending and ascending parts act together to rotate glenoid cavity superiorly

Clinical Relevance

The trapezius muscle is critically important in shoulder health, as shoulder pain and dysfunction are among the most common orthopedic issues.

It plays a key role in scapular movement and stability, working in conjunction with other muscles to support proper shoulder mechanics (Camargo & Neumann, 2019).

When the trapezius is weak or its activation is altered, it can lead to abnormal scapular movement patterns, contributing to shoulder pain and dysfunction (Lefèvre-Colau et al., 2018).

Stronger trapezius muscles promote better scapular upward rotation and posterior tilt, which are essential for optimal shoulder function (Turgut et al., 2016).

Altered trapezius activation is often seen in different patterns of scapular dyskinesis, further highlighting the muscle’s significance in maintaining shoulder health (Huang et al., 2015).

~ Evidence-Based Exercises ~

According to an EMG study, the exercises that demonstrated significant muscle contractions of Trapezius are;

    • Shrugs
    • TRX Low Row
    • Prone Shoulder ER

Shrugs

Shrugs

TRX Low Row

TRX Low Row

Prone ER

Prone Shoulder ER

< Reference >

  • Keith L. Moore, Anne M. R. Agur, Arthur F. Dalley. Moore Clinically Oriented Anatomy 7th Edition, Lippincott Williams & Wilkins, 2013
  • Camargo, Paula R., and Donald A. Neumann. “Kinesiologic Considerations for Targeting Activation of Scapulothoracic Muscles – Part 2: Trapezius.” Brazilian Journal of Physical Therapy 23, no. 6 (November 2019): 467–75. https://doi.org/10.1016/j.bjpt.2019.01.011.
  • Lefèvre-Colau, Marie-Martine, Christelle Nguyen, Clemence Palazzo, Frederic Srour, Guillaume Paris, Valerie Vuillemin, Serge Poiraudeau, Agnes Roby-Brami, and Alexandra Roren. “Kinematic Patterns in Normal and Degenerative Shoulders. Part II: Review of 3-D Scapular Kinematic Patterns in Patients with Shoulder Pain, and Clinical Implications.” Annals of Physical and Rehabilitation Medicine 61, no. 1 (January 2018): 46–53. https://doi.org/10.1016/j.rehab.2017.09.002.
  • Turgut, Elif, Irem Duzgun, and Gul Baltaci. “Effect of Trapezius Muscle Strength on Three-Dimensional Scapular Kinematics.” Journal of Physical Therapy Science 28, no. 6 (2016): 1864–67. https://doi.org/10.1589/jpts.28.1864.
  • Huang, Tsun-Shun, Hsiang-Ling Ou, Chien-Ying Huang, and Jiu-Jenq Lin. “Specific Kinematics and Associated Muscle Activation in Individuals with Scapular Dyskinesis.” Journal of Shoulder and Elbow Surgery 24, no. 8 (August 2015): 1227–34. https://doi.org/10.1016/j.jse.2014.12.022.
  • Seo, Gyeong Ju, Ji Won Park, and Yonghyun Kwon. “Comparison of the Electromyographic Activity in the Lower Trapezius Muscle According to Four Different Types of Exercises in Healthy Adults.” The Journal of Korean Physical Therapy 31, no. 2 (April 30, 2019): 134–39. https://doi.org/10.18857/jkpt.2019.31.2.134.
  • Karabay, Damla, Yusuf Emük, and Derya Özer Kaya. “Muscle Activity Ratios of Scapular Stabilizers During Closed Kinetic Chain Exercises in Healthy Shoulders: A Systematic Review.” Journal of Sport Rehabilitation 29, no. 7 (September 1, 2020): 1001–18. https://doi.org/10.1123/jsr.2018-0449.
  • Shrug exercise: Home Exercise Program: https://www.medbridge.com/
  • Prone Shoulder External Rotation exercise: Home Exercise Program