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Upper Trapezius: Tips for Shoulder Pain Relief


Say goodbye to shoulder pain in the upper trapezius with expert tips and strategies for better posture and health.

Chiropractic Care for Upper Trapezius Shoulder Pain: A Comprehensive Guide to Relief

Individuals from a variety of backgrounds, including office workers, sports, and those coping with everyday stress, are impacted by shoulder discomfort, especially that which originates from the upper trapezius muscle. The general quality of life may be diminished, movement may be restricted, and sleep may be disturbed. In order to treat upper trapezius discomfort and encourage long-term rehabilitation, chiropractic therapy provides a non-invasive, comprehensive approach. This comprehensive book covers myofascial trigger points, the structure and function of the upper trapezius, and evidence-based nonsurgical therapies, such as chiropractic adjustments. Based on the clinical observations of Dr. Alexander Jimenez, DC, APRN, FNP-BC, a family nurse practitioner and dual-licensed chiropractor, we will demonstrate how integrative therapy may change the lives of those with shoulder discomfort.


Understanding the Upper Trapezius Muscle: Anatomy and Function

Anatomy of the Upper Trapezius

The trapezius muscle is a large, triangular muscle spanning the upper back and neck, divided into upper, middle, and lower regions. The upper trapezius originates from the occipital bone at the skull’s base, the ligamentum nuchae (a fibrous neck structure), and the cervical vertebrae’s spinous processes (C1-C7). It inserts into the lateral clavicle, acromion, and scapular spine (Ziaeifar et al., 2019).

Located close to the skin’s surface, the upper trapezius is easily palpable and susceptible to tension or tenderness. It is innervated by the spinal accessory nerve (cranial nerve XI) and receives blood from the occipital artery’s branches, making it a critical structure for shoulder and neck stability.

Biomechanics and Function

The upper trapezius plays a vital role in upper body movement and stability:

  • Scapular Elevation: It lifts the shoulder blade, as seen when shrugging shoulders.
  • Scapular Upward Rotation: It aids in rotating the scapula upward, essential for overhead arm movements like reaching or throwing.
  • Neck Extension and Lateral Flexion: It supports backward head extension and side tilting.
  • Stabilization: It stabilizes the shoulder girdle during arm movements, ensuring proper alignment.

These functions make the upper trapezius essential for tasks like carrying heavy bags, typing, or engaging in sports like swimming or CrossFit. However, repetitive or static activities can strain this muscle, leading to pain and dysfunction (Brandt et al., 2014).

References:

  • Ziaeifar, M., Arab, A. M., Karimi, N., & Nourbakhsh, M. R. (2019). Dry needling versus trigger point compression of the upper trapezius: A randomized clinical trial with two-week and three-month follow-up. Journal of Manual & Manipulative Therapy, 27(3), 152–161. https://doi.org/10.1080/10669817.2018.1530421
  • Brandt, M., Sundstrup, E., Jakobsen, M. D., Jay, K., Colado, J. C., Wang, Y., & Andersen, L. L. (2014). Association between neck/shoulder pain and trapezius muscle tenderness in office workers. Pain Research and Treatment, 2014, 352735. https://doi.org/10.1155/2014/352735

Causes of Shoulder Pain in the Upper Trapezius

Upper trapezius-related shoulder pain can arise from multiple factors, often related to lifestyle, injury, or biomechanics. Identifying these causes is key to effective treatment.

1. Repetitive Strain and Overuse

Prolonged activities like typing or overhead sports can overwork the upper trapezius, leading to muscle fatigue and tightness. Office workers, for instance, often maintain static postures, increasing strain, while athletes may experience overuse from repetitive motions (Aydın et al., 2021; Silva et al., 2022).

2. Poor Posture

Forward head posture, common among those using computers or smartphones for extended periods, places excessive stress on the upper trapezius. This posture forces the muscle to overcompensate to stabilize the neck and shoulders, leading to pain (Brandt et al., 2014).

3. Stress and Muscle Tension

Psychological stress triggers involuntary tightening of the upper trapezius, as the body responds by tensing neck and shoulder muscles. Chronic stress can perpetuate this tension, causing persistent discomfort (Cleveland Clinic, 2025).

4. Trauma or Injury

Acute injuries, such as whiplash from car accidents or falls, can strain or tear the upper trapezius, resulting in pain and limited mobility. Whiplash-associated disorders (WAD) are particularly linked to trapezius dysfunction (Voerman et al., 2007).

5. Myofascial Trigger Points

Myofascial trigger points are hyperirritable spots within the muscle that cause localized or referred pain. These points often develop in the upper trapezius due to overuse, poor posture, or injury, contributing to shoulder and neck pain (Ziaeifar et al., 2019).

6. Occupational and Ergonomic Factors

Sedentary jobs and poor workstation ergonomics increase the risk of trapezius pain. Inadequate chair support, improper monitor height, or repetitive tasks can exacerbate muscle strain, particularly in office workers (Brandt et al., 2014).

References:

  • Aydın, N. S., Çelenay, Ş. T., & Özer Kaya, D. (2021). Muscle activation of the upper trapezius and functional typing performance during computer typing task: A comparison of two different wrist immobilization methods. Journal of Bodywork and Movement Therapies, 27, 472–476. https://doi.org/10.1016/j.jbmt.2021.05.001
  • Silva, E. R., Maffulli, N., & Santos, G. M. (2022). Function, strength, and muscle activation of the shoulder complex in CrossFit practitioners with and without pain: A cross-sectional observational study. Journal of Orthopaedic Surgery and Research, 17(1), 24. https://doi.org/10.1186/s13018-022-02915-x
  • Brandt, M., Sundstrup, E., Jakobsen, M. D., Jay, K., Colado, J. C., Wang, Y., & Andersen, L. L. (2014). Association between neck/shoulder pain and trapezius muscle tenderness in office workers. Pain Research and Treatment, 2014, 352735. https://doi.org/10.1155/2014/352735
  • Voerman, G. E., Vollenbroek-Hutten, M. M. R., & Hermens, H. J. (2007). Upper trapezius muscle activation patterns in neck-shoulder pain patients and healthy controls. European Journal of Applied Physiology, 102(1), 1–9. https://doi.org/10.1007/s00421-006-0215-8
  • Cleveland Clinic. (2025, February 4). For relief, pull the trigger on a trigger point massage. Health Essentials. https://health.clevelandclinic.org/trigger-point-massage
  • Ziaeifar, M., Arab, A. M., Karimi, N., & Nourbakhsh, M. R. (2019). Dry needling versus trigger point compression of the upper trapezius: A randomized clinical trial with two-week and three-month follow-up. Journal of Manual & Manipulative Therapy, 27(3), 152–161. https://doi.org/10.1080/10669817.2018.1530421

Myofascial Trigger Points and Their Impact on Shoulder Pain

What Are Myofascial Trigger Points?

Myofascial trigger points are tight, sensitive areas in skeletal muscle that form palpable nodules within taut muscle bands. These points can cause localized pain or refer pain to other areas, such as the neck, head, or shoulders. In the upper trapezius, trigger points are common due to the muscle’s constant engagement in stabilizing and moving the shoulder girdle (Ziaeifar et al., 2019).

How Trigger Points Cause Shoulder Pain

Trigger points in the upper trapezius contribute to shoulder pain in several ways:

  • Localized Pain: Trigger points feel like tender knots, causing sharp or aching pain when pressed.
  • Referred Pain: Pain can radiate to the neck, head (causing tension headaches), or arm.
  • Restricted Mobility: Muscle tightness limits neck and shoulder movement, making tasks like turning the head or lifting painful.
  • Muscle Weakness: Chronic trigger points may weaken the upper trapezius, leading to compensatory overuse of other muscles and worsening pain (Stieven et al., 2021).

These points often arise from repetitive strain, poor posture, or stress, creating a cycle of pain and dysfunction if untreated (Cleveland Clinic, 2025).

Clinical Impact

Research shows a strong link between neck/shoulder pain intensity and trapezius muscle tenderness, with higher pain levels corresponding to greater tenderness severity (Brandt et al., 2014). This underscores the importance of targeting trigger points to alleviate chronic shoulder pain.

References:

  • Ziaeifar, M., Arab, A. M., Karimi, N., & Nourbakhsh, M. R. (2019). Dry needling versus trigger point compression of the upper trapezius: A randomized clinical trial with two-week and three-month follow-up. Journal of Manual & Manipulative Therapy, 27(3), 152–161. https://doi.org/10.1080/10669817.2018.1530421
  • Stieven, F. F., Ferreira, G. E., de Araújo, F. X., de Medeiros, F. S., da Rosa, L. H. T., de Oliveira, M. X., & da Silva, M. F. (2021). Immediate effects of dry needling and myofascial release on local and widespread pressure pain threshold in individuals with active upper trapezius trigger points: A randomized clinical trial. Journal of Manipulative and Physiological Therapeutics, 44(2), 95–102. https://doi.org/10.1016/j.jmpt.2020.07.003
  • Brandt, M., Sundstrup, E., Jakobsen, M. D., Jay, K., Colado, J. C., Wang, Y., & Andersen, L. L. (2014). Association between neck/shoulder pain and trapezius muscle tenderness in office workers. Pain Research and Treatment, 2014, 352735. https://doi.org/10.1155/2014/352735
  • Cleveland Clinic. (2025, February 4). For relief, pull the trigger on a trigger point massage. Health Essentials. https://health.clevelandclinic.org/trigger-point-massage

Chiropractic Care for Upper Trapezius Pain: Clinical Rationale

Chiropractic care is a non-invasive, patient-centered approach to managing upper trapezius pain by addressing musculoskeletal dysfunction and promoting healing. Experts like Dr. Alexander Jimenez, DC, APRN, FNP-BC, leverage advanced diagnostics and integrative therapies to provide effective relief.

Why Chiropractic Care Helps

  1. Spinal and Joint Alignment:
    • Misalignments in the cervical spine or shoulder girdle can exacerbate upper trapezius tension. Chiropractic adjustments restore proper alignment, reducing muscle stress and improving biomechanics (Jimenez, 2025).
    • Adjustments enhance nerve function, minimizing irritation that contributes to trigger points.
  2. Myofascial Release and Soft Tissue Therapy:
    • Chiropractors use myofascial release to target trigger points, relieving tension and improving muscle elasticity (Stieven et al., 2021).
    • These techniques enhance blood flow and reduce stiffness, supporting recovery.
  3. Postural Correction:
    • Poor posture significantly contributes to upper trapezius pain. Chiropractors assess and correct posture through exercises and ergonomic guidance, reducing muscle strain (Brandt et al., 2014).
  4. Pain Reduction and Mobility:
    • Chiropractic interventions reduce pain intensity and restore range of motion by addressing muscle and joint dysfunction, enabling patients to resume daily activities (Crookes et al., 2023).
  5. Holistic Approach:
    • Chiropractors consider lifestyle factors like stress or repetitive activities, offering strategies like stretching or strengthening to prevent pain recurrence (Jimenez, 2025).

Dr. Alexander Jimenez’s Clinical Approach

Dr. Alexander Jimenez, a dual-licensed chiropractor and family nurse practitioner, is renowned for his integrative approach to musculoskeletal health. His practice emphasizes:

  • Advanced Imaging and Diagnostics: Using X-rays, MRIs, and ultrasound to identify structural issues in the spine and shoulder, such as misalignments or soft tissue damage (Jimenez, 2025).
  • Dual-Scope Procedures: Combining chiropractic adjustments with diagnostic tools like electromyography (EMG) to assess muscle activation and pinpoint trapezius dysfunction.
  • Personalized Treatment Plans: Tailoring interventions based on diagnostic findings, incorporating adjustments, myofascial release, and rehabilitative exercises.
  • Patient Education: Empowering patients with ergonomic advice, posture correction, and lifestyle modifications to prevent pain recurrence.

Dr. Jimenez’s approach aligns with research supporting chiropractic care and soft tissue therapies for reducing shoulder pain and improving function (Jimenez, 2025; Crookes et al., 2023).

References:

  • Stieven, F. F., Ferreira, G. E., de Araújo, F. X., de Medeiros, F. S., da Rosa, L. H. T., de Oliveira, M. X., & da Silva, M. F. (2021). Immediate effects of dry needling and myofascial release on local and widespread pressure pain threshold in individuals with active upper trapezius trigger points: A randomized clinical trial. Journal of Manipulative and Physiological Therapeutics, 44(2), 95–102. https://doi.org/10.1016/j.jmpt.2020.07.003
  • Brandt, M., Sundstrup, E., Jakobsen, M. D., Jay, K., Colado, J. C., Wang, Y., & Andersen, L. L. (2014). Association between neck/shoulder pain and trapezius muscle tenderness in office workers. Pain Research and Treatment, 2014, 352735. https://doi.org/10.1155/2014/352735
  • Crookes, T., Ewald, A., & Jennings, M. (2023). Chronic shoulder pain. Australian Journal of General Practice, 52(11), 753–758. https://doi.org/10.31128/AJGP-04-23-6790
  • Jimenez, A. (2025). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

What is Upper Cross Syndrome- Video


Nonsurgical Treatments for Myofascial Trigger Points in the Upper Trapezius

Several nonsurgical treatments effectively reduce myofascial trigger point pain in the upper trapezius, supported by research evidence. These can complement chiropractic care for optimal outcomes.

1. Dry Needling

Dry needling involves inserting a thin needle into a trigger point to elicit a twitch response, which releases muscle tension and reduces pain. It significantly decreases pain intensity and improves neck and arm function, with effects lasting up to three months (Ziaeifar et al., 2019). It also produces local and distant pain relief (Stieven et al., 2021).

2. Trigger Point Compression

Trigger point compression applies sustained pressure to a trigger point until the muscle relaxes. This technique reduces pain and disability in the upper trapezius, with benefits persisting for months (Ziaeifar et al., 2019). It’s a non-invasive option often used by chiropractors.

3. Myofascial Release

Myofascial release uses gentle, sustained pressure to release fascial restrictions. A single session can increase pressure pain thresholds, reducing pain sensitivity in the upper trapezius (Stieven et al., 2021). It’s commonly integrated into chiropractic treatments.

4. Thermal Ultrasound

Thermal ultrasound uses sound waves to heat and soften trigger points, reducing tissue stiffness. It significantly increases tissue depth (indicating less stiffness) compared to sham treatments, offering a comfortable intervention (Draper et al., 2010).

5. Stretching Relaxation

Daily stretching exercises targeting the upper trapezius reduce tension and stiffness while improving elasticity. A two-week regimen showed significant improvements in muscle properties (Li et al., 2024).

6. Mechanical Vibration Massage

Mechanical vibration massage uses oscillatory devices to decrease tension and stiffness. Applied daily for two weeks, it enhances trapezius muscle elasticity and reduces pain (Li et al., 2024).

7. Pulse Massage

Pulse massage, involving rhythmic pressure, similarly reduces tension and stiffness in the upper trapezius, offering benefits when used consistently (Li et al., 2024).

8. Trigger Point Massage

Trigger point massage applies direct pressure to relieve tension and pain, improving circulation, mobility, and sleep quality. It can be performed at home or by a licensed therapist (Cleveland Clinic, 2025).

9. Rigid Taping

Rigid taping limits wrist movement to reduce upper trapezius strain during tasks like typing. It improves typing performance compared to splinting, making it a practical option for office workers (Aydın et al., 2021).

References:

  • Ziaeifar, M., Arab, A. M., Karimi, N., & Nourbakhsh, M. R. (2019). Dry needling versus trigger point compression of the upper trapezius: A randomized clinical trial with two-week and three-month follow-up. Journal of Manual & Manipulative Therapy, 27(3), 152–161. https://doi.org/10.1080/10669817.2018.1530421
  • Stieven, F. F., Ferreira, G. E., de Araújo, F. X., de Medeiros, F. S., da Rosa, L. H. T., de Oliveira, M. X., & da Silva, M. F. (2021). Immediate effects of dry needling and myofascial release on local and widespread pressure pain threshold in individuals with active upper trapezius trigger points: A randomized clinical trial. Journal of Manipulative and Physiological Therapeutics, 44(2), 95–102. https://doi.org/10.1016/j.jmpt.2020.07.003
  • Draper, D. O., Mahaffey, C., Kaiser, D., Eggett, D., & Jarmin, J. (2010). Thermal ultrasound decreases tissue stiffness of trigger points in upper trapezius muscles. Physiotherapy Theory and Practice, 26(3), 167–172. https://doi.org/10.3109/09593980903423079
  • Li, G., Liu, D., Yang, D., & He, L. (2024). The impact of different muscle relaxation techniques on the upper trapezius and its relationship with the middle trapezius. Journal of Physiological Investigation, 67(4), 225–232. https://doi.org/10.4103/ejpi.EJPI-D-24-00041
  • Aydın, N. S., Çelenay, Ş. T., & Özer Kaya, D. (2021). Muscle activation of the upper trapezius and functional typing performance during computer typing task: A comparison of two different wrist immobilization methods. Journal of Bodywork and Movement Therapies, 27, 472–476. https://doi.org/10.1016/j.jbmt.2021.05.001
  • Cleveland Clinic. (2025, February 4). For relief, pull the trigger on a trigger point massage. Health Essentials. https://health.clevelandclinic.org/trigger-point-massage

Integrating Chiropractic Care with Nonsurgical Treatments

Combining chiropractic care with nonsurgical treatments creates a comprehensive approach to managing upper trapezius pain. Examples include:

  • Chiropractic Adjustments + Dry Needling: Adjustments restore spinal alignment, while dry needling targets trigger points for immediate relief.
  • Myofascial Release + Stretching: Chiropractors perform myofascial release in-office and prescribe stretching for home maintenance.
  • Thermal Ultrasound + Postural Correction: Ultrasound softens trigger points, while chiropractic care corrects posture to prevent recurrence.
  • Patient Education: Guidance on ergonomics, stress management, and exercise complements in-office treatments (Jimenez, 2025).

This integrative strategy addresses both symptoms and underlying causes, promoting lasting relief.

References:


Preventing Upper Trapezius Pain

Preventing recurrent shoulder pain involves proactive measures:

  • Ergonomic Adjustments: Use a supportive chair and position monitors at eye level to maintain neutral posture (Brandt et al., 2014).
  • Regular Stretching: Perform daily upper trapezius stretches to enhance flexibility (Li et al., 2024).
  • Stress Management: Practice relaxation techniques like deep breathing or yoga to reduce muscle tension (Cleveland Clinic, 2025).
  • Strengthening Exercises: Strengthen scapular stabilizers, such as the lower trapezius, to reduce upper trapezius strain (Silva et al., 2022).
  • Routine Chiropractic Care: Regular adjustments prevent misalignments and maintain muscle function (Jimenez, 2025).

References:

  • Brandt, M., Sundstrup, E., Jakobsen, M. D., Jay, K., Colado, J. C., Wang, Y., & Andersen, L. L. (2014). Association between neck/shoulder pain and trapezius muscle tenderness in office workers. Pain Research and Treatment, 2014, 352735. https://doi.org/10.1155/2014/352735
  • Li, G., Liu, D., Yang, D., & He, L. (2024). The impact of different muscle relaxation techniques on the upper trapezius and its relationship with the middle trapezius. Journal of Physiological Investigation, 67(4), 225–232. https://doi.org/10.4103/ejpi.EJPI-D-24-00041
  • Silva, E. R., Maffulli, N., & Santos, G. M. (2022). Function, strength, and muscle activation of the shoulder complex in CrossFit practitioners with and without pain: A cross-sectional observational study. Journal of Orthopaedic Surgery and Research, 17(1), 24. https://doi.org/10.1186/s13018-022-02915-x
  • Cleveland Clinic. (2025, February 4). For relief, pull the trigger on a trigger point massage. Health Essentials. https://health.clevelandclinic.org/trigger-point-massage
  • Jimenez, A. (2025). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

Conclusion

Upper trapezius shoulder pain, often driven by repetitive strain, poor posture, stress, or myofascial trigger points, can significantly impact daily life. Chiropractic care, combined with nonsurgical treatments like dry needling, myofascial release, and thermal ultrasound, offers a powerful solution to alleviate pain and restore function. Experts like Dr. Alexander Jimenez emphasize integrative, evidence-based approaches to address both symptoms and underlying causes, empowering patients for long-term wellness.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Shoulder pain may have various causes, and persistent or severe symptoms require evaluation by a qualified healthcare provider. Consult a chiropractor, physician, or physical therapist for a proper diagnosis and personalized treatment plan. Seek immediate professional care for chronic or worsening symptoms.

References:

  • Ziaeifar, M., Arab, A. M., Karimi, N., & Nourbakhsh, M. R. (2019). Dry needling versus trigger point compression of the upper trapezius: A randomized clinical trial with two-week and three-month follow-up. Journal of Manual & Manipulative Therapy, 27(3), 152–161. https://doi.org/10.1080/10669817.2018.1530421
  • Stieven, F. F., Ferreira, G. E., de Araújo, F. X., de Medeiros, F. S., da Rosa, L. H. T., de Oliveira, M. X., & da Silva, M. F. (2021). Immediate effects of dry needling and myofascial release on local and widespread pressure pain threshold in individuals with active upper trapezius trigger points: A randomized clinical trial. Journal of Manipulative and Physiological Therapeutics, 44(2), 95–102. https://doi.org/10.1016/j.jmpt.2020.07.003
  • Aydın, N. S., Çelenay, Ş. T., & Özer Kaya, D. (2021). Muscle activation of the upper trapezius and functional typing performance during computer typing task: A comparison of two different wrist immobilization methods. Journal of Bodywork and Movement Therapies, 27, 472–476. https://doi.org/10.1016/j.jbmt.2021.05.001
  • Silva, E. R., Maffulli, N., & Santos, G. M. (2022). Function, strength, and muscle activation of the shoulder complex in CrossFit practitioners with and without pain: A cross-sectional observational study. Journal of Orthopaedic Surgery and Research, 17(1), 24. https://doi.org/10.1186/s13018-022-02915-x
  • Brandt, M., Sundstrup, E., Jakobsen, M. D., Jay, K., Colado, J. C., Wang, Y., & Andersen, L. L. (2014). Association between neck/shoulder pain and trapezius muscle tenderness in office workers. Pain Research and Treatment, 2014, 352735. https://doi.org/10.1155/2014/352735
  • Voerman, G. E., Vollenbroek-Hutten, M. M. R., & Hermens, H. J. (2007). Upper trapezius muscle activation patterns in neck-shoulder pain patients and healthy controls. European Journal of Applied Physiology, 102(1), 1–9. https://doi.org/10.1007/s00421-006-0215-8
  • Crookes, T., Ewald, A., & Jennings, M. (2023). Chronic shoulder pain. Australian Journal of General Practice, 52(11), 753–758. https://doi.org/10.31128/AJGP-04-23-6790
  • Cleveland Clinic. (2025, February 4). For relief, pull the trigger on a trigger point massage. Health Essentials. https://health.clevelandclinic.org/trigger-point-massage
  • Draper, D. O., Mahaffey, C., Kaiser, D., Eggett, D., & Jarmin, J. (2010). Thermal ultrasound decreases tissue stiffness of trigger points in upper trapezius muscles. Physiotherapy Theory and Practice, 26(3), 167–172. https://doi.org/10.3109/09593980903423079
  • Li, G., Liu, D., Yang, D., & He, L. (2024). The impact of different muscle relaxation techniques on the upper trapezius and its relationship with the middle trapezius. Journal of Physiological Investigation, 67(4), 225–232. https://doi.org/10.4103/ejpi.EJPI-D-24-00041
  • Jimenez, A. (2025). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

Learn How to Perform Trapezius Self Massage for Pain Relief

Can individuals who sit for long hours daily prevent tight neck and shoulder muscles by improving their posture, regularly stretching, and massaging their trapezius muscles?

Trapezius Self Massage

The trapezius muscle is a triangle-shaped muscle in the upper back that starts at the base of the neck, spans the length of the upper shoulders, and extends into the middle back. This muscle’s main function is stabilizing and moving the scapula/shoulder blade. The trapezius also helps to move the head, neck, arms, shoulders, and torso, stabilizes the spine, and plays an important role in posture. Physical and mental stress can tighten the trapezius muscle, leading to neck and shoulder pain. Learning to perform a trapezius self-massage can ease tension and provide pain relief. (Domingo A. R. et al., 2017)

Anatomy

The trapezius consists of three parts in three different areas of the back. The bottom of the skull, across the shoulders, and down to the mid back. A trapezius self-massage focuses on the upper portion of the traps. This part is located at the top of the shoulders. To find the upper trapezius, cross one arm in front of your body so that you can place the palm on top of the other shoulder.

stock photo trapezius anatomy muscles isolated on white d illustration

For a trapezius self-massage, you need to know that there are two areas where your upper traps start and where the muscle connects to a bone. The first point is on the bottom of the skull, close to the center of the back of the skull. Start there with your fingers and trace the muscle down the back of the neck to where the shoulders widen. If you get lost, You can walk your fingers up or down the muscle on either side to relocate its origin at the base of the skull, the vertebra at the base of your neck that sticks out. This is C-7, another of the upper trapezius’s origin sites. (University of Washington Department of Radiology, 2025

Massage Technique

Massage oil is optional but can hydrate the skin during a massage. You can perform the trapezius self-massage using your hands.

Start at the Base of The Neck

Choose one shoulder to work at a time.

  • Raise the arm on the opposite side of your body.
  • Reach this arm across your body and fold it around your neck so that your fingers rest at the back base of your neck.
  • Apply a decent amount of pressure to the muscle while moving your fingers in a circular motion.
  • The action is similar to kneading dough.
  • Massage this area at the base of your neck for about 30 seconds to start.
  • If this part of your muscle is sore, you can massage it longer.

Slowly Work Out Towards The End of The Shoulder

Once you have spent about 30 seconds massaging the muscle at the base of the neck, work your way out toward the end of your shoulder.

  • In close increments, in your fingers across the trapezius muscle, spending at least 30 seconds at each point.
  • Follow the muscle until you reach the end of the shoulder.
  • Apply enough pressure, and use slow, rhythmic movements so that you feel relief.
  • If the pressure is not relieving or makes you wince, it’s too much.

Repeat as Needed

Repeat each side two to three times before switching to the other shoulder. After massaging, you may notice a certain trapezius area is particularly sore or tense. Zero in on those areas a little longer. Remember to relax throughout the trapezius self-massage. This is an opportunity to learn where tension is in your neck and shoulders and how to apply pressure to relieve it. This knowledge can also help you be mindful throughout your day, whether sitting, doing chores, or other physical activities. If you notice scrunching or slouching, massage the trapezius and remind yourself to keep your shoulders relaxed.

Benefits

Tension and tightness in the trapezius muscle are common, particularly among individuals who work in an office, do manual labor, or deal with a lot of stress. (Marker R. J. Campeau S., & Maluf K. S. 2017) Trapezius strains are a common overuse injury that is more likely to happen when the muscle is tight. (Salavati M. et al., 2017) The injury can cause unhealthy posture to avoid the pain. This poor posture will place more stress on the muscles, leading to a cycle of poor posture and chronic pain. A trapezius self-massage can benefit in many ways, including:

  • Improved blood circulation
  • Better quality of sleep
  • Improved posture
  • Improved range of motion
  • Decreased swelling
  • Faster recovery after workouts
  • Reduced risk of injury

Seeing a Healthcare Provider

Like any other muscle in the body, the trapezius can be injured and requires special treatment to recover. Sometimes, the neck or shoulder pain may not come from the trapezius muscle. Consider seeing a healthcare provider if you have pain in your neck or shoulder that doesn’t get better within a week or two, especially if it isn’t responding to at-home treatment. Regardless of how long you have been experiencing pain or stiffness, contact a healthcare provider if it prevents you from getting adequate sleep or interfering with daily activities. Reasons to see a healthcare provider immediately for neck or shoulder pain include: (Mount Sinai, 2025)

  • There is sudden pressure or pain in the left shoulder, which can sometimes signal a heart attack.
  • A fall or accident resulted in pain, swelling, or problems moving the neck or arm.
  • If there is shoulder pain, a fever, swelling, or redness.
  • The skin on the shoulder area appears discolored.

It’s important to take regular breaks to stretch and move your muscles. You can release tension in the trapezius by doing shoulder shrugs throughout the day and stretching regularly. When the trapezius feels tight or sore, give yourself a massage.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.


Whiplash Chiropractic Massage Therapy


References

Domingo, A. R., Diek, M., Goble, K. M., Maluf, K. S., Goble, D. J., & Baweja, H. S. (2017). Short-duration therapeutic massage reduces postural upper trapezius muscle activity. Neuroreport, 28(2), 108–110. https://doi.org/10.1097/WNR.0000000000000718

University of Washington Department of Radiology. (2025). Trapezius. https://rad.washington.edu/muscle-atlas/trapezius/

Marker, R. J., Campeau, S., & Maluf, K. S. (2017). Psychosocial stress alters the strength of reticulospinal input to the human upper trapezius. Journal of Neurophysiology, 117(1), 457–466. https://doi.org/10.1152/jn.00448.2016

Salavati, M., Akhbari, B., Ebrahimi Takamjani, I., Ezzati, K., & Haghighatkhah, H. (2017). Reliability of the Upper Trapezius Muscle and Fascia Thickness and Strain Ratio Measures by Ultrasonography and Sonoelastography in Participants With Myofascial Pain Syndrome. Journal of Chiropractic Medicine, 16(4), 316–323. https://doi.org/10.1016/j.jcm.2017.06.003

Mount Sinai. (2025). Shoulder pain. https://www.mountsinai.org/health-library/symptoms/shoulder-pain