19/05/2025
Understanding the Middle Trapezius Muscle (Mid Traps)
As a massage therapist, one area I often assess and treat—especially in clients with postural issues or upper back discomfort—is the middle trapezius, commonly referred to as the “mid traps.”
The trapezius muscle spans the upper back and is divided into three parts: upper, middle, and lower fibers. The middle trapezius runs across the upper back, between the shoulder blades, and plays a key role in scapular retraction—that is, pulling your shoulder blades inward toward the spine. This movement is essential for maintaining good posture and ensuring healthy shoulder mechanics.
When this muscle becomes weak or underactive, it often leads to rounded shoulders, poor posture, and even contributes to shoulder and neck tension. Conversely, when it’s tight or overworked, it can result in that familiar feeling of stiffness between the shoulder blades or a deep ache in the mid-back.
During massage sessions, I often find trigger points or built-up tension in this region, especially in individuals who:
• Spend long hours sitting at a desk
• Have poor postural habits
• Engage in repetitive overhead movements
• Have a history of shoulder injuries
Treatment Approach:
In your massage, I may use techniques such as:
• Deep tissue work to release tight fibers
• Trigger point therapy to address referral pain
• Myofascial release to improve mobility and posture
I may also suggest some home exercises or postural corrections to help keep your mid traps engaged and balanced—like rows, scapular squeezes, or prone T-raises.
If you often feel like you’re carrying stress “between your shoulder blades,” your mid traps might be asking for some attention. A targeted massage can help restore balance, ease discomfort, and support better movement.
