Trigger Point Series: Trapezius Muscle – Could Shoulder Tension Be Causing Your Neck Pain or Headaches?

Do Your Shoulders Always Feel Tight?

Do you often feel like your shoulders are creeping up toward your ears?

Maybe you notice a constant ache across the top of your shoulders, stiffness in your neck, or headaches that seem to begin around the base of your neck and travel upward.

One muscle that may be involved is the trapezius.

The trapezius is a large muscle covering much of the upper back, shoulders, and back of the neck. When parts of this muscle become overworked or develop sensitive trigger points, discomfort may be felt locally or referred into nearby areas.

Where Is the Trapezius Muscle?

The trapezius is a broad, superficial muscle that extends from the back of the skull and neck down through the upper and middle back, then outward toward the shoulders.

It is commonly divided into three regions:

Upper trapeziusHelps elevate and rotate the shoulder blade and assists with neck movement.

Middle trapeziusHelps pull the shoulder blades toward the spine.

Lower trapeziusHelps lower and stabilize the shoulder blade.

Together, these fibers play an important role in posture and shoulder-blade movement.

Common Symptoms of Trapezius Trigger Points

Sensitive trigger points in the trapezius may contribute to:

✅ Neck and shoulder aching

✅ Tightness across the top of the shoulders

✅ Tender spots or “knots”

✅ Pain between the shoulder blades

✅ Discomfort around the back of the shoulder

✅ Neck stiffness

Upper trapezius trigger points may also refer discomfort toward:

• The side or back of the neck

• Behind the ear

• The temple or side of the head

Trigger points in neck and shoulder muscles, including the upper trapezius, have been associated with referred pain patterns in people with neck pain and some headache disorders.

What Causes Trapezius Tension?

The trapezius can become overloaded by many everyday habits, including:

• Long hours at a computer

• Looking down at a phone or tablet

• Holding the shoulders elevated

• Carrying a heavy bag on one side

• Stress-related shoulder tension

• Poor workstation setup

• Repetitive arm or shoulder activity

• Sleeping in an uncomfortable position

• Prolonged driving

• Sudden strain or injury

Many people also unconsciously shrug or tense their shoulders when stressed or concentrating.

Over time, this sustained muscle activity may contribute to fatigue, stiffness, and tenderness.

Simple Upper Trapezius Stretch

Step 1

Sit or stand comfortably with your shoulders relaxed.

Step 2

Gently tilt your head so that one ear moves toward the opposite shoulder.

For example, to stretch the right upper trapezius, gently tilt your head toward the left.

Step 3

Allow the shoulder on the stretching side to stay relaxed and down.

Hold for approximately 20–30 seconds.

Repeat on the other side.

You should feel a gentle stretch along the side of the neck and top of the shoulder.

Do not force the stretch or pull aggressively on your head.

Take a Shoulder-Tension Break

Throughout your workday, occasionally check your shoulder position.

Ask yourself:

Are my shoulders relaxed?

Am I shrugging without noticing?

Can I gently lower them away from my ears?

A few slow shoulder rolls and relaxed breaths can help interrupt prolonged muscle tension.

How Massage Therapy Can Help

Registered Massage Therapists frequently work with the trapezius because it is closely involved with neck, shoulder, and upper-back tension.

Depending on your needs, treatment may include:

• Trigger Point Therapy

• Therapeutic Massage

• Gentle or deeper compression

• Myofascial techniques

• Swedish massage techniques

• Stretching

• Neck and shoulder mobility work

Research suggests that manual trigger-point approaches may provide short-term improvements in pain and movement for some people with upper trapezius trigger points, although results vary between individuals.

An RMT may also assess nearby muscles such as the levator scapulae, posterior cervical muscles, rhomboids, SCM, and suboccipital muscles rather than treating the trapezius alone.

When Should You Seek Professional Advice?

Neck or shoulder discomfort should not automatically be assumed to come from a trigger point.

Speak with an appropriate healthcare professional if you experience:

• Severe or worsening pain

• Pain after significant trauma

• Numbness or tingling into the arm

• Arm or hand weakness

• Loss of coordination

• Fever or unexplained illness

• Chest pain or difficulty breathing

• A sudden or unusually severe headache

• Symptoms that persist or continue to worsen

  
  

Visit Tsingtao Wellness Spa

At Tsingtao Wellness Spa, our Registered Massage Therapists provide personalized treatments for neck, shoulder, and upper-back muscle tension.

Whether your trapezius feels tight from desk work, stress, repetitive activity, or everyday muscle overuse, your RMT can assess your needs and customize the treatment to your comfort level.

Visit us at our Markham or Vaughan location and let us help you Relax. Recover. Renew.