Your shoulder blade has a muscle called the upper trapezius. You feel it when you lift your shoulder or tilt your head back. This muscle can stay tight from stress or poor posture. It can cause neck pain and headaches.
Most people first ask “Why does my neck and shoulder stay tight all day?” before they even learn the term upper trapezius. They search with questions like these:
- How often should I do self-release on my top shoulder muscle?
- Why does my neck and shoulder stay tight all day?
- What is the upper trapezius and why does it matter?
- How do I release tension in the top shoulder muscle at home?
- What simple tool can I use to massage my upper trapezius?
- How long should I hold a release on my shoulder muscle?
- Can poor desk posture cause constant neck pain?
- When is it better to use heat or cold for shoulder muscle tightness?
- What stretch helps relax the upper trapezius after work?
- Which exercises balance my upper and lower trapezius?
Anatomy of the Upper Trapezius
- Origin (O): Occiput at the base of the skull
- Insertion (I): Outer collarbone and top of shoulder blade
- Action (A): It shrugs your shoulder and tilts your head
Why It Gets Tight
You lift your phone, carry a bag, or stay hunched at work. The upper trapezius works to hold your head and shoulders. Over time, it learns to stay tight even when you rest.
How to Release Tension
- Place a tennis ball between your upper trap and a wall.
- Lean into the ball until you feel pressure.
- Breathe deeply for 30 seconds.
- Move the ball slightly and repeat.
Click here for a Youtube video related to this topic
Clinical Technique
- Have a therapist apply slow, steady pressure along the neck’s lamina groove.
- The therapist uses a pick-up compression toward your shoulder.
- They hook under the front fibers and uncurl them.
Simple Stretch to Follow
- Stand or sit tall.
- Tilt your head away from the tight side.
- Place your hand on your head and add gentle pull.
- Hold 30 seconds.
- Switch sides.
Strengthen for Balance
- Do Y-raises: Lift arms in a Y shape while lying face down.
- Do band pulls: Keep shoulders down as you pull a band back.
These steps help your muscle learn to relax. They can reduce neck pain and headaches over time.
Even though you can try these steps at home, we recommend scheduling a session with a therapist at Stillwater Therapy to get professional guidance and lasting relief.