Talk to most health, fitness or rehabilitation professionals about the upper traps and they’re almost sure to blame the upper traps as a key cause of all sorts of postural and/or movement dysfunctions. Unfortunately, everything we “know” about the upper traps may be wrong.
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If you think you know what the Upper Trapezius muscle does and how it effects our function – You may want to think again because today’s post might just rock your world!
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The sweep of the cervical trapezius fibers passed downward and laterally, reaching the clavicle in an almost horizontal direction. The downward orientation of the fascicles, except for those from the superior nuchal line, passed in more of a transverse than vertical direction to the clavicle. Only the fibers from the superior nuchal line showed a downward orientation that resembled an action of elevation. The illustration at left depicts the fascicles from a radiograph. The size and cross-sectional area of the fibers is also expressed by the thickness of the lines. The fascicles from the lower half of the ligamentum nuchae were much larger than the upper fibers. C6 and C7 fascicles were the largest and almost completely transverse, in orientation with the scapula in the neutral position.
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It is apparent from this orientation that the nuchal portion of the trapezius is a poor elevator of the scapula, especially since “their small size limits their strength in this action”4 and the rest of the fibers have much more of a transverse direction. Also, the fibers insert on the clavicle, and not the scapula, and the action of the upper trapezius, based on its orientation, will draw the clavicle backward or medially – but not upward. These directions – backward and medial – would also be aided by the trapezius thoracic fibers, which have a transverse and upward direction.
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Because the C7 and T1 fibers are close to the axis of rotation of the scapula (root of the spine of the scapula) at the beginning of shoulder abduction, their short moment arm does not participate much in early upward scapular rotation, but as the upward rotation of the scapula increases, due to the serratus anterior, the UT is able to contribute more to the force couple for upward rotation or helping in resisting downward rotation. Therefore, the idea that the trapezius by itself can act as a force couple5 (i.e., the upper fibers pulling upward, while its lower fibers pull downward) is not correct, since the upper and lower fibers of the UT do not act in opposite directions. As the serratus anterior draws the scapula laterally around the chest, the lower fibers of the trapezius act as a stabilizer and contract isometrically, while the upper fibers of the trapezius cause an upward rotation moment. So, the actions of the UT are to draw the clavicle backward or medially (rowing or pulling) and work with the serratus anterior to rotate the scapula.
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Study authors Johnson, et al., account for increased EMG activity of the UT during elevation of the scapula by the UT fibers, drawing the lateral end of the clavicle medially and upward, and at the same time, causing compression load at the sternoclavicular joint. Therefore, the trapezius creates elevation by exerting an upward moment on the clavicle at the cost of compression loads at the sternoclavicular joint. The authors state that because of this mechanism, “the weight of the upper limb and any weight it carries are not borne by the cervical trapezius.” The transverse UT fibers balance the movement caused by the vertical load on the shoulder, which is transferred to the sternoclavicular joint.
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So, the trapezius resists lateral, instead of downward load, which is why the trapezius (C2-C6) only has to be anchored to the ligamentum nuchae, instead of the cervical spine. Since the strongest fascicles of the UT arise from C6 and C7, and the direction is almost totally transverse, the UT does not create compressive force on the cervical spine. The weight of the upper limb and the loads it carries is transferred to the sternoclavicular joint by the upper trapezius. The upper trapezius, therefore, is not an elevator of the scapula, but uses the sternoclavicular joint to sustain downward loads applied to the upper limb.
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This concept of UT function may diminish its importance as a factor in the cause of cervical pain. I have noticed that the levator scapulae muscle is much more often involved than the upper trapezius, especially at its attachment to the superior medial border of the scapula.
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References
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If you think you know what the Upper Trapezius muscle does and how it effects our function – You may want to think again because today’s post might just rock your world!
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The TRUTH About The Trapezius!
. Much of what I’ve been learning lately about the Upper Traps contradicts what’s said in most anatomy texts. That said, Mark Comerd B.Phty. MCSP MAPA likes to mention “most anatomy texts are at least 25yrs out of date”. . So, I’ve been compiling some notes on the literature and research to provide you here at NickTumminello.com, with a more up-to-date view of the upper traps. Then, I came across an amazing article written by Dr. Warren Hammer, MS, DC, DABCO, entitled “The Upper Trapezius DOES NOT Elevate the Shoulder”. Dr. Warren’s article sums up much of what I was preparing to write myself. So, I’ve provided you Dr. Warren’s eye-opening article below. . I warn you, this article goes deep into the technical aspects of anatomy and physiology. You may have to read it a few times to fully understand everything. At the end of the article, I will provide some additional comments of my own to help you better understand this new view of the Trapezius muscle. .The Upper Trapezius DOES NOT Elevate the Shoulder
By Warren Hammer, MS, DC, DABCO
. How could the claim in my title be valid? Most anatomy texts state that the upper trapezius (UT) does elevate the shoulder.1-3 What about soft tissue techniques, such as postisometric relaxation or postfacilitation stretch? Should we now change our method of treating this muscle? Should we change the way we interpret the force coupling of the scapular? If you believe the contents of an excellent article, “Anatomy and Actions of the Trapezius Muscle,” by Johnson and Bogduk, et al.,4 the answer is a resounding yes! The authors state that the texts do not agree with each other and “none provides reliable data on point-to-point attachments of the trapezius at a detail suitable for biomechanical modeling.” They also maintain that little attention has been paid to the lines of actions of the trapezius fibers. (Note – Nikolai Bogduk is one of the worlds best human anatomists and researchers with over 100 published research studies and multiple books.) . The authors of this study divided within human adult cadavers each fascicle (a bundle of muscle fibers with a distinct, identifiable attachment) of the trapezius, from the superior nuchal line to C7; and also the thoracic portion of the trapezius. They noted that there were no osseous origins between the occiput and the C7 spinous process. Instead, each fascicle originated from the ligamentum nuchae, not from bone. They traced each fascicle from its origin to insertion, laid down wires along the course of each fascicle, and took AP and lateral radiographs. They measured the volume and size of each fascicle to the nearest 0.5cm. All of the fascicles above the level of C7 inserted along the posterior border of the distal third of the clavicle. Fibers from C6 inserted into the distal corner of the clavicle as far as the acromioclavicular joint, while the fascicle from C7 attached to the scapula at the inner order of the acromion. .
The sweep of the cervical trapezius fibers passed downward and laterally, reaching the clavicle in an almost horizontal direction. The downward orientation of the fascicles, except for those from the superior nuchal line, passed in more of a transverse than vertical direction to the clavicle. Only the fibers from the superior nuchal line showed a downward orientation that resembled an action of elevation. The illustration at left depicts the fascicles from a radiograph. The size and cross-sectional area of the fibers is also expressed by the thickness of the lines. The fascicles from the lower half of the ligamentum nuchae were much larger than the upper fibers. C6 and C7 fascicles were the largest and almost completely transverse, in orientation with the scapula in the neutral position.
.
It is apparent from this orientation that the nuchal portion of the trapezius is a poor elevator of the scapula, especially since “their small size limits their strength in this action”4 and the rest of the fibers have much more of a transverse direction. Also, the fibers insert on the clavicle, and not the scapula, and the action of the upper trapezius, based on its orientation, will draw the clavicle backward or medially – but not upward. These directions – backward and medial – would also be aided by the trapezius thoracic fibers, which have a transverse and upward direction.
.
Because the C7 and T1 fibers are close to the axis of rotation of the scapula (root of the spine of the scapula) at the beginning of shoulder abduction, their short moment arm does not participate much in early upward scapular rotation, but as the upward rotation of the scapula increases, due to the serratus anterior, the UT is able to contribute more to the force couple for upward rotation or helping in resisting downward rotation. Therefore, the idea that the trapezius by itself can act as a force couple5 (i.e., the upper fibers pulling upward, while its lower fibers pull downward) is not correct, since the upper and lower fibers of the UT do not act in opposite directions. As the serratus anterior draws the scapula laterally around the chest, the lower fibers of the trapezius act as a stabilizer and contract isometrically, while the upper fibers of the trapezius cause an upward rotation moment. So, the actions of the UT are to draw the clavicle backward or medially (rowing or pulling) and work with the serratus anterior to rotate the scapula.
.
Study authors Johnson, et al., account for increased EMG activity of the UT during elevation of the scapula by the UT fibers, drawing the lateral end of the clavicle medially and upward, and at the same time, causing compression load at the sternoclavicular joint. Therefore, the trapezius creates elevation by exerting an upward moment on the clavicle at the cost of compression loads at the sternoclavicular joint. The authors state that because of this mechanism, “the weight of the upper limb and any weight it carries are not borne by the cervical trapezius.” The transverse UT fibers balance the movement caused by the vertical load on the shoulder, which is transferred to the sternoclavicular joint.
.
So, the trapezius resists lateral, instead of downward load, which is why the trapezius (C2-C6) only has to be anchored to the ligamentum nuchae, instead of the cervical spine. Since the strongest fascicles of the UT arise from C6 and C7, and the direction is almost totally transverse, the UT does not create compressive force on the cervical spine. The weight of the upper limb and the loads it carries is transferred to the sternoclavicular joint by the upper trapezius. The upper trapezius, therefore, is not an elevator of the scapula, but uses the sternoclavicular joint to sustain downward loads applied to the upper limb.
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This concept of UT function may diminish its importance as a factor in the cause of cervical pain. I have noticed that the levator scapulae muscle is much more often involved than the upper trapezius, especially at its attachment to the superior medial border of the scapula.
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References
- Williams PL, Warwick R. Gray’s Anatomy, 36th ed., Philadelphia, WB Saunders Co. 1980:p. 566.
- Moore KL. Clinically Oriented Anatomy. Baltimore, Md., Williams & Wilkins; 1983:P.713.
- Hollinshead WH. Anatomy for Surgeons, Vol 3 – The Back and Limbs, 3rd ed. Philadelphia: Harper & Rowe, 1982:pp319-322.
- Johnson G, Bogduk N, Nowitzke A, House D. Anatomy and actions of the trapezius muscle. Clin Biomech 1994:44-50.
- Perry J. Muscle control of the shoulder. In: Rowe CR, ed. The Shoulder. New York, Churchill Livingstone; 1988:17-34.
Hmm… leads to the big “so what?” Granted, it SHOULD change the way trainers and therapists fix postural deviations, but does it have any huge implications for the fit individual? Will this change the way we do trap building? Also, since the UT doesn’t appear to be the prime mover in shrugs (according to the article), does this mean the movement is actually targeting the levator scapulae? Since the UT is now defined as a lateral resistance stabilizer, do target the traps by performing partial lateral raises from the top of the shrug position? Or have a misread some points? So many questions. Shall they get answered in the comments, or perhaps another segment of the truth about traps?
Nick-
Great Article on the upper traps and I look forward to the rest of the series! I work with alot of softball pitchers whose upper traps tended to get spasmed up if they don’t work on their upper body flexibility and thoracic mobility on a regular basis. After alot of thought and tinkering, I had come to the conclusion that their upper traps were having to work extra hard in adduction/elevation to maintain a proper arm circle slot and keep their arms from flying out to the side (which happens more often when they don’t do it). I love the idea of re-classifying the upper traps as a tranverse stabilizer because it really clicks with what I have been finding in my practical experience. Thanks for the great article!
Nick, very interesting stuff! Looking forward to the follow-up parts of this!
Hey Nick, I just want to say that I really appreciate your expertise and great info you share on your website! I wonder how do you do to keep up with the most recent scientific and training information? Do you have any suggestion/recommendation as to what should I do to keep up with the latest researches in health, fitness and trainin?
Thank you!
Lucas, ACSM HFS, CSCS
Great information, Nick! I’m looking forward to learning about how traps should be properly trained. As a girl (ahem) who once competed in bodybuilding, I never trained traps directly, because I felt they grew indirectly from my other exercises. Pulldowns, shoulder presses–can’t say which, precisely. But my traps were as big as I wanted them. Is it possible the traps, as stabilizers during these movements, grew as a result?
[...] CLICK here to read the rest of the article! [...]
Steven Hicks,
First off, many thanks for your comments!
The answer to your question is YES! – Shoulder shrugs do target the Levator Scap.
You are absolutely correct – this information doesn’t affect the way a healthy, non-fitness.health professional needs to train.
That said, it clearly changes the training approach taken by health professionals when dealing with the Traps.
Please keep in mind that I have a large variety of people who regularly read this site. Many of them are Fitness/Health professionals who benefit a great deal from this information.
So, even if you can’t immediately apply what you learned form this article – simply chalk it up to time spent making yourself more knowledgeable about your own body. You can never know too much and this information may come in handy one day down the round.
Some one once told me “reading will never make you dumber”.
Best of luck with your training
Coach N
You’re very welcome Matt – Many thanks for your comments!
Coach N
Lucas,
If you’re looking for a good resource for training related research, I suggest you look into the Research Review service. Click on the banner in the sidebar here on my website. It’s the blue banner below the TRX one.
Best regards!
Coach N
Fascinating analysis, thank you.
I look forward to seeing the practical application as well as your lower trap training.
Kathleen,
Thanks for your comments!
Yeah, the traps act like a suspension bridge to transfer mechanical tension and help stabilize the shoulders. I will get more into this in an upcoming post. But, the answer to your question is yes – the traps can and will grow/strengthen through any heavy load placed upon the shoulders. Especially a downward load on the arms.
Coach N
Absolutely amazing stuff as always. This article blew my mind. I’m really interested to see how you transfer this knowledge into your training methods.
So glad to see top notch scientific based posts Nick. Keep up the great work.
Cian
Where’s the “like” button? Great stuff Nick, thanks for sharing.
so by the sounds of it then a cable row to the neck from a low pully with a downward rotation of the scapula at the end motion would be an effective exercise to target the upper traps?
Coach Tumminello,
Given the various orientations of the fibers, what do you think about including cable shrugs variants such as a “down and out” line of pull and one with almost a purely horizontal line of outward pull, similar to a “Hercules” hold in strongman competitions? Or does it likely still come down to those mostly being applicable to healthy folks with a bodybuilding focus, since the many farmer’s walk variants seem like a large part of where it’s at for most others.
Thanks for the effort. I know putting in photos and illustrations a lot of work and this is a nice read.
[...] In this blog, Nick Tumminello provides an overwhelming case against upper traps in being the prime movers during [...]
Warren Hammer has written several articles about the work of Guy Voyer. One article was about E.L.D.O.A. and the other article, and more specific to this article on your website, was about the fascia and the fascial links in the body. As a lifelong student of Voyer’s I do not think he would agree with the statement that the “traps do not elevate the shoulder.” I want to remain open to the author’s suggestion until I read remaining sections. As it stands, to say “the shoulder” is very general, or “global anatomy” no different than to say “the hamstring”. There are many different parts that compose the shoulder girdle. Other points of concern from this article… there is no mention of any of the fascia or the fascia attachments that are in link with the traps. There is one very important fascia, the cuculous fascia that runs from the occiput, posteriorly in the direction of the superior border of the scapula. This tissue is very important in the role of the traps, scapula and how they work in the shoulder girdle mechanism. There is no mention of the what the nuchal ligament is attached to… for sure fibers of the upper traps insert into parts of this ligament but this ligament is attached to “something boney”! And last, no mention of fiber type in the upper traps… fiber direction alone is not enough in my opinion, to determine the function of a region or group of muscle fibers. And last, I could argue that in dissection the fibers in the trap run horizontally, vertically and obliquely depending on what level of of the muscle and the morphtype of the body… I look forward to the next part of the article; thanks for the post.
David,
You absolutely welcome! – Thanks for your comments!
Coach N
Cian,
Many thanks for your kind words!
Coach N
Joe,
I would say anything which places a downward load on the arms (holding a heavy weight) requires involvement of the upper-traps.
Coach N
Great traps exercise video. I’ve personally tested it out even though its not my video.
http://www.youtube.com/watch?v=Na-F6LheGgM
[...] The Truth about the Trapezius [...]
Hi Nick!
Loved the post! Will there be a part 2?
hmmm… i think based on all of the books that i’ve read since i was a 2nd yr college student already contained that info. but still, thanks man! this one’s good!
Really looking forward to the article about the lower traps! Especially some info about how to fill in the “hole” some people have in the center of the upper back where the lower fibers of the middle traps meet with the uppermost fibers of the lower traps.
[...] – Upper trapezius cannot elevate the scapula above neutral (Note: That’s why we drop the working shoulder below the other and side lean slightly during the Gittleson Shrug.) (For more on why the upper traps doesn’t elevate the scapula go here.) [...]