Exercises for Trapezius Muscle Pain Relief

This blog post provides the best exercises, stretches and strategies to help fix Trapezius muscle pain (Trapezius Myalgia).

Pain in the Trapezius muscle (particularly in the area between the neck and shoulder) is a problem experienced by many people.

A Trapezius strain can lead to symptoms such as:

• Pain
• Headaches
• Dizziness
• Muscle spasm/stiffness
• Difficulty turning the head
• Feeling of “heaviness” in the arms
• Eye tension

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Exercises for Trapezius Muscle Pain

STEP 1: Reduce Aggravations
STEP 2: Apply Heat
STEP 3: Pain Management
STEP 4: Gentle Movements
STEP 5: Trapezius Massage
STEP 6: Trapezius Stretches
STEP 7: Trapezius Strengthening Exercises
STEP 8: Lower Trapezius Strengthening
STEP 9: Tape The Trapezius
STEP 10: Shoulder Position
STEP 11: Strengthen Other Shoulder Muscles
STEP 12: Sleeping Position
STEP 13: Address Hunchback Posture
STEP 14: Address Rounded Shoulders
STEP 15: Differential Diagnosis

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STEP 1: Minimize exposure to aggravating activities

The first step in addressing Trapezius muscle pain is to minimize the exposure to any activity/position/movement that noticeably aggravates the pain.

Such activities may include: (but not limited to)

• Prolonged sitting (Driving, Computer use)
• Having poor posture
• Repetitively reaching arms over head
• Turning head towards one side
• Sleeping with the head at an awkward angle
• Lifting/Carrying a heavy object
• Stress

If you continue to subject yourself to the activity that makes your Trapezius pain worse on a regular basis, this may increase the time it will take for a full recovery.

STEP 2: Apply Heat

Pain in the Trapezius muscle tends to respond well to the application of heat therapy.

Heat application will help warm up the muscle, increase circulation to the area and promote relaxation.

Consider using the following:

• Apply a heat pack directly on top of the area of pain for 10 minutes.
• Take a warm/hot shower and allow the water to run over the area of pain for 5-10 minutes.
• Sit in a sauna/steam room for 5-10 minutes.
• Apply deep heat cream over the Trapezius muscle.

(Note: Please be careful with the application of heat therapy as there is a risk of a burn to the skin.)

STEP 3: Pain Management

If there is a substantial amount of pain in the Trapezius, you may need to consider taking pain medication to help reduce the intensity.

Consider getting a review with your Primary Care Provider to determine if pain medication is appropriate in your situation.

My suggestion: Give the exercises mentioned on this blog post the best chance to help reduce your pain BEFORE considering any pain relief medication.

(In my opinion – pain medication should ideally be reserved for when all other conservative management have been exhausted.)

If you do require medication to address your Trapezius muscle pain, I strongly recommend that you use it conjunction with the exercises and suggestions mentioned on this blog post.

STEP 4: Gentle Movements

Performing gentle movements of the neck and shoulder blade can help loosen up the Trapezius muscle.

Try these simple movements:

(Note: Make sure that there is no increase in pain whilst performing the following exercises.)

a) Shoulder Blade Circles

Instructions:

• Keep your arms relaxed throughout this exercise.
• Shrug your shoulders upwards.
• Pull them backwards.
• Squeeze the shoulder blades together.
• Relax.
• Keep your neck completely relaxed throughout this exercise.
• Perform 20 repetitions.
• Repeat exercise in the opposite direction.

Note: Apply as much tension as you can comfortably tolerate.

b) Neck Rotation

Instructions:

• Turn your head slowly towards the left and right.
• Aim to keep your neck and shoulders relaxed throughout this exercise.
• Do not move into any pain.
• Perform 20 repetitions.

c) Neck Tilts

Instructions:

• Tilt your head slowly towards the left and right.
• Aim to keep your neck and shoulders relaxed throughout this exercise.
• Do not move into any pain.
• Perform 20 repetitions.

d) Neck Flexion/Extension

Instructions:

• Aim to keep your neck and shoulders relaxed throughout this exercise.
• Slowly tilt your head upwards and downwards.
• Do not move into any pain.
• Perform 20 repetitions.

STEP 5: Trapezius Releases

The Trapezius muscle consists of 3 regions: Upper, Middle and Lower.

As you may have pain in different parts of the Trapezius muscle, make sure to release the exact area where you are experiencing pain.

This will help get rid of those annoying “knots” in the Trapezius muscle.

a) Upper Trapezius

(Target Area: Back/Side of Neck)

Instructions:

• Lie down on the floor.
• Place a massage ball underneath the side of the spine at the back of your neck.
• Keep your neck relaxed.
• Gently move your head over the ball to cover the entire painful region.
• Do not place the massage ball directly on top of any bones.
• Duration: 1-2 minutes.

b) Upper/Middle Trapezius

(Target Area: Between neck and shoulder)

Instructions:

• Stand in front of the corner of a wall.
• Bend forwards towards the wall.
• Place a massage ball in the region between the neck and shoulder.
• Lean your shoulder against the wall.
• Apply an appropriate amount of weight into the massage ball.
• Make sure to cover the entire painful region.
• Duration: 1-2 minutes.

c) Middle/Lower Trapezius

(Target Area: Between shoulder blade and spine)

Instructions:

• Lie down on the floor.
• Place a massage ball underneath the area between your shoulder blade and spine.
• Apply an appropriate amount of weight on top of the massage ball.
• Make sure to cover the entire painful region.
• Duration: 1-2 minutes.

STEP 6: Stretches to Trapezius

With the following stretches, aim to target the specific area of the Trapezius that is appropriate to you.

(Note: If stretching the Trapezius muscle makes your symptoms WORSE, you will either need to reduce the amount of stretch being applied or stop the stretches altogether.)

a) Upper Trapezius

Instructions:

• Keep your chin gently tucked in throughout the stretch.
• Place the arm that is on the same side that you would like stretch behind your lower back.
• Pull this shoulder blade downwards.
• Whilst keeping your chin in the tucked position, look towards the arm pit on the opposite side.
• Place your hand on the top of your head and pull your head towards the arm pit.
• Aim to feel a stretch on the side/back of the neck.
• Hold for 30 seconds.

b) Upper/Middle Trapezius

Instructions:

• Tuck your chin in and nod downwards.
• Tilt your head away from the side that you would like to stretch.
• Place your hand on the side of your head.
• Apply a downward pressure.
• Keep your head as relaxed as possible.
• Aim to feel a stretch on the region between the neck and shoulder.
• Hold for 30 seconds.

c) Middle Trapezius

Instructions:

(This stretch is described to stretch the right Middle Trapezius. To stretch the left side, use the opposite side mentioned in the instructions below.)

• Sit down on a chair.
• Curve your torso forwards.
• Look towards your left knee.
• Place your left hand behind the back of your head and pull your head towards the left knee.
• Whilst maintaining the downward pressure on your head, start to curve your upper back towards the left knee.
• Reach your right arm in front of you.
• Aim to feel a stretch in the area between the shoulder blade region and spine.
• Hold for 30 seconds.

d) Lower Trapezius Stretch

Instructions:

• Anchor a thick resistance band in front of you.
• Hold onto the band with the hand on the same side that you would like to stretch.
• Move away from the anchor point to increase tension on the band.
• Assume a 4 point kneel position on the floor.
• Allow the resistance band to pull your arm towards the anchor point.
• Keep your arm and shoulder completely relaxed.
• Aim to feel a stretch in the area between the lower shoulder blade region and spine.
• Hold for 30 seconds.

STEP 7: Trapezius Strengthening Exercises

It is important to strengthen the Trapezius to increase the resilience of the muscle.

This will help the muscle to be able to tolerate more load and stress.

(Note: Only tense the Trapezius muscle to the point where there is no pain! Over contracting the muscle may lead to more strain in the Trapezius.)

a) Shrugs

Instructions:

• Have your arms by your side.
• Shrug your shoulder upwards as hard as you can comfortably tolerate without causing any pain.
• Feel the contraction of the Upper Trapezius.
• Hold for 30 seconds.
• Perform 3 repetitions.
• Repeat on other side if required.

Progression: Hold onto an appropriate amount of weight in your hand.

b) Neck Rotation

Instructions:

• Sit up right in a chair.
• Place your hand on the side of your head.
• Without moving your hand, turn your head firmly into your hand.
• Hold for 5 seconds.
• Repeat 20 times.
• Repeat on other side if required.

c) Neck Lateral Flexion

Instructions:

• Lie down on your side.
  • (The target side will be on the upper side.)
• Slowly lower your head towards the floor.
• Tilt your head upwards.
• Repeat 20 times.

d) Neck Extension

Instructions:

• Lie down on your stomach.
• Tuck your chin in.
• Lift your head slightly off the ground.
• Aim to feel the contraction of the muscles behind your neck.
• Hold for 10-30 seconds.
• Repeat 3 times.

e)  Scapula Retraction

Instructions:

• Maintain wide and long shoulders.
• Pull your upper half of the shoulder blades together.
• Aim to feel the contraction between the shoulder blades.
• Hold for 30 seconds.
• Repeat 3 times.

f) Upward Rotation

Instructions:

• Lightly place your forearms onto a wall that is front of you.
• Keep your shoulders wide.
• Tilt the shoulder blades slightly backwards.
• Keep your neck completely relaxed.
• Slide your forearms up/down the wall.
• Do NOT shrug your shoulders as you are moving your arms.
• Perform 20 repetitions.
• Repeat 3 times.

STEP 8: Lower Trapezius Strengthening

In the vast majority of people, it is common to see noticeable weakness in the Lower Trapezius muscle.

This may lead to over-activity (… and potentially pain!) of the other areas of the Trapezius.

Performing the following strengthening exercises may help reduce pain in the Trapezius.

Here are some simple exercises to engage the Lower Trapezius:

a) Lower Trap Exercise #1

Instructions:

• Lean your torso at approximately a 45 degrees angle.
• Place one hand on something for support.
• Lift your other arm up with the thumb pointing upwards.
• Do not shrug your shoulders.
• Aim to feel a contraction in the area between the shoulder blade and spine.
• Hold for 5-10 seconds.
• Perform 5-10 repetitions.
• Progression: Hold onto light weights.

b) Lower Trap Exercise #2

Instructions:

• Assume the 4 point kneel position.
• Lift your arm as high as possible with thumb pointing upwards.
• Do not shrug your shoulders.
• Aim to feel a contraction in the area between the shoulder blade and spine.
• Hold for 5-10 seconds.
• Perform 5-10 repetitions.
• Progression: Hold onto light weights.

If you would like to see more exercises for the Lower Trapezius, check out this blog post:

See Post: The 7 Best Lower Trap Exercises

STEP 9: Tape the Trapezius

Applying tape to the Trapezius in a specific manner can help take some tension away from the muscle.

Note: Do not apply tape to the skin if you are allergic to the adhesive used in the tape. If you developed pain, itchiness and/or a rash after tape application, take it off immediately as this suggests that your skin does not tolerate the tape.

Keep the tape on for no longer than a day. (Otherwise you may risk getting a skin reaction from the tape.)

(You will need a helper to assist you with applying the tape to your back.)

a) Upper Trapezius Taping

Instructions:

• Raise your arm over your head to help tilt your shoulder blades backwards.
• Maintain wide shoulders.
• Instruct your helper to anchor the tape to the top of the Trapezius muscle.
• The helper then will provide a downward pull towards the center of the back and attach the tape to the skin.
• Lower your arm by your side.

b) Middle Trapezius Taping

Instructions:

• Raise your arms out to the side.
• Bring the arms slightly backwards.
• Aim to feel a light tension in the area between the shoulder blades.
• Apply a tape starting from the back of the shoulder and gently pulling it towards the spine.

STEP 10: Shoulder Blade Position

One of the important function of the Trapezius muscle is to carry/support the weight of the arm.

(… Keep in mind – the arms are heavy!)

Make sure that you are not over shrugging or allowing your shoulder blades to be drooping downwards.

These sub-optimal shoulder blade positions may place more additional pressure on the Trapezius. In the long term – this may lead to pain in the muscle.

Here is a quick way to re-position your shoulders in a more optimal position:

Instructions: Follow the 3 steps below to engage the lower trapezius.

1. Upward Rotation:

Reach and stretch out your hands as far to opposite sides as possible.

2. Retraction:

Slightly bring your arms backwards.

Make sure you can feel a gentle contraction between your shoulder blades.

Do not over squeeze your shoulder blades together.

3. Posterior Tilt: 

Turn your palms towards the back as far as you can so that your thumbs are pointing towards the back/floor.

4. Feel the contraction around the shoulders blades.

• Take note of your shoulder position. Keep this position! And gently lower your arms by your side.
• Think: “Wide and long shoulders”. 

STEP 11: Strengthen Other Shoulder Muscles

If the muscles that are involved with lifting of the arm are weak, this may place additional stress on the Trapezius muscle.

These muscles include:

• Deltoid
• Rotator Cuff
• Long Head of Biceps

It is important to use a resistance that does not cause you to excessively shrug your shoulders.

a) Shoulder Elevation

Instructions:

• Place a resistance band underneath your foot.
• Hold the other end of the resistance band with your hand.
• Stand up right.
• Assume the ideal shoulder position.
• Place your other hand on the area where you are experiencing your Trapezius pain.
  • Make sure that this area does not excessively engage as you are lifting your arm. If it does – use a lighter resistance band.
• DO NOT shrug your shoulders.
• Lift your arm to shoulder height.
• Perform 10 repetitions.
• Perform 3 sets.

STEP 12: Sleeping position and Trapezius Muscle Pain

What is the best sleeping position for Trapezius pain?

I recommend sleeping on your back as this places a more even load through the shoulders.

Make sure to use a pillow with an appropriate height to encourage a neutral position of the head and neck.

You can also place a pillow underneath the back of the arm to help support the weight of the arm.

STEP 13: Hunchback Posture

Hunchback Posture is where the upper back (Thoracic Spine) slouches forwards.

This posture places the Trapezius in a position that may encourage over-activity of the muscle.

Here is a complete guide on how to fix this postural issue:

See Post: Hunchback Posture Exercises

To get you started, here is an effective exercise to help your fix the Hunchback Posture:

a) Thoracic Extension

Instructions:

• Position the area of the upper back which is curving forwards over a foam roller.
• Support the weight of your head by placing your hands under your head.
• Arch backwards.
• Make sure that you do not arch your lower back.
  • It is imperative that you isolate the movement to the upper back region only.
• Oscillate in the end range position for 30 repetitions.
• Repeat 3 times.

Note: If using a foam roller is uncomfortable, try using something thinner. (eg. rolled up towel)

You may feel a few clicks as you perform this exercise. This is normal. It is a release of pressure within the joint space.

STEP 14: Rounded Shoulders

Rounded Shoulder is where the shoulders are in a position where they are slouched forwards.

This posture places the Trapezius in a position which may encourage over-activity of the muscle.

Here is a complete guide on how to fix this postural issue:

See Post: How To Fix Rounded Shoulders

To get you started, here are 2 exercises to help you fix the Rounded Shoulders:

a) Chest Stretch

Instructions:

• Place your forearm onto the door frame.
• The elbow should be slightly higher than shoulder height.
• Pull your shoulder back.
• Lunge forwards.
• Do not arch your lower back.
• Aim to feel a stretch in the chest region.
• Hold for 30 seconds.

b) Elbow Flares

Instructions:

• Place both hands (with elbows forward) on the sides of your head. (see Start position)
• Bring your elbows all the back. (see End position)
• Feel the contraction between the shoulder blades as you bring the elbows backwards.
• Hold for 5 seconds.
• Repeat 20 times.

STEP 15: Differential Diagnosis

If you have persisted with the suggested exercises on this blog post and there has been no improvement in the pain in the Trapezius muscle, you may need to consider that the pain is not related to the Trapezius.

Here are some other potential sources of your pain:

• Rhomboid Muscle Pain
• Strain to Thoracic Erector Spinae muscle
• Levator Scapulae Pain
• Referred pain from the Neck
• Peripheral Nerve Irritation
• Anterior Scalene Referred Pain
• Rib fracture/contusion
• Heart/Lung issue

My Recommendation: Get assessed by a healthcare professional to determine what the specific issue may be.

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Conclusion

Follow the suggested steps in this blog post to help get relief from your Trapezius muscle pain.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise. For more information: Medical Disclaimer.