In recent years, the upper trapezius has developed a bad reputation. Many people have been told that “overactive” or “tight” upper traps are the reason their neck or shoulder hurts—so the solution becomes avoiding them altogether.
In reality, this often misses the mark.
For most people I evaluate, the issue isn’t overactive upper traps—it’s weak and underutilized ones.
The upper trap plays a critical role in overhead function. It contributes to scapular upward rotation, posterior tilt, and helps position the shoulder in a way that allows the arm to move efficiently overhead. Without adequate upper trap strength and timing, the shoulder is forced to compensate elsewhere—often through the neck, rotator cuff, or lower back.
Many times the same people complaining about a tight upper trap and a winging shoulder blade are those with poor upper trap function.
Avoiding upper trap engagement can actually make things worse.
When the upper trap is weak, people struggle with reaching overhead, pressing, throwing, or maintaining proper shoulder mechanics during sport and daily tasks. The body then finds a workaround, usually at the expense of joint health and long-term performance.
This doesn’t mean aggressively shrugging everything or ignoring technique. It means training the upper trap appropriately, in coordination with the lower trap, serratus anterior, and rotator cuff—just like the shoulder was designed to work.
Strong, well-timed upper traps aren’t the enemy.
They’re essential.
If overhead movements feel limited, painful, or unstable, it may be time to stop avoiding your upper traps—and start strengthening them with purpose.
Kameron Dallas
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