Spry Juncture, LLC
How to Evolve Gracefully
Trapezius
Region
Origin & Insertion
['Origin: Occipital bone, nuchal ligament, spinous processes of C7–T12', 'Insertion: Lateral third of clavicle, acromion, spine of scapula']
Synergistic Muscles
['Levator scapulae', 'Rhomboids', 'Serratus anterior']
Joints
['Cervical spine, shoulder girdle (scapulothoracic articulation)']
Primary Actions
['Upper: Elevates scapula', 'Middle: Retracts scapula', 'Lower: Depresses scapula']
Nerve & Spinal Segment
Spinal accessory nerve (CN XI) and cervical spinal nerves (C3–C4)
Cervical plexus; C3–C4; cranial nerve XI
Interesting
Has three functionally distinct parts. [Gray’s Anatomy]
Reversal of Action
Lift thoracic cage toward stable scapula (breathing/postural cue)
Common Dysfunctions
Scapular dyskinesis, shoulder elevation dysfunction, neck tightness
How to Stretch
Neck side bend and rotation stretch.
Trigger Points
How to Strengthen
Scapular retraction and overhead shrug work.
Concentric Action
Upper: shrug shoulders; Middle: scapular retraction; Lower: scapular depression
Applications:
Balances shoulder blade movement and posture; crucial in neck/shoulder pain rehab
Eccentric Action
Lower shoulders slowly from elevated position
Isotonic Action
Rows, shrugs, scapular Y raises
Related Conditions
['Shoulder impingement', 'Tension headaches']
Isometric Action
Hold scapular retraction or elevation
Exercise Ideas
['Face pulls', 'Prone Y-T-I', 'Barbell shrug']