The Sneaky Reason Your Client’s Upper Traps Are Always Tight (Hint: It’s Not Their Traps)
If your client presents with upper traps that feel like two angry rocks glued to their shoulders, this will sound familiar:
They stretch them.
They massage them.
They foam roll them.
They try to “relax” them…
…and the traps are still chronically tense.
And they alwaysssss say:
“I hold all of my tension in my neck.”
Here’s the plot twist most professionals miss:
The traps may not be the primary problem.
🥁 DRUMROLL PLEASE…
👉 Breathing often is.
The Neurological Reason This Happens (Head’s Zones)
There is a neurologist named Henry Head who mapped what we now call Head’s Zones—predictable areas where visceral organs refer sensation into specific regions of the musculoskeletal system via shared spinal cord segments.
Most professionals know his heart attack finding:
Heart → left arm + between the shoulder blades
But one of his most valuable and underused findings involves the diaphragm, breathing, and the upper trapezius.
Here’s the key neuro piece:
The diaphragm is primarily driven by C3–C5 via the phrenic nerve
The upper trapezius is heavily influenced by upper cervical segments (C2–C4) and the spinal accessory nerve
These regions live in the same neurological neighborhood in the cervical spinal cord and brainstem
So when breathing mechanics are inefficient, the nervous system often expresses that threat or inefficiency as…you guessed it…
👉 bilateral upper trap tension and pain!
This is not just a muscle issue. This is neurology and protective tone.
What This Looks Like For You And Your Clients
When breathing is driving upper trap tone, clients often present with:
Bilateral trap pain with no clear tissue injury
Trap tone that increases with stress or anxiety
Shallow, chest-dominant breathing
Limited rib expansion
A history of asthma, respiratory infections, or chronic stress
Neck and shoulder pain that fluctuates day-to-day
When respiration feels unsafe to the nervous system, the brain often up-regulates cervical tone for protection (no bueno).
In simple terms:
👉 A breathing problem can look like a neck problem
👉 A lung and diaphragm issue can show up as a shoulder issue
👉 The traps become backup breathing muscles
The “C5–Diaphragm” Clinical Connection
One of my favorite reminders when someone walks in with persistent upper trap pain is this:
C5 plays a major role in diaphragm function.
So when a client presents with:
Upper cervical and upper trap tone
Plus breathing dysfunction
My next priority is often:
👉 Restore breathing first, then reassess the neck and traps
Many times, you can knock down trap tone, pain, and guarding without touching the traps at all.
Incorporating Breathing Exercises
To address this issue, incorporating breathing exercises that emphasize proper diaphragmatic function is key. Teaching clients to focus on slow, controlled belly breaths can help shift their breathing patterns away from shallow, chest-dominant breathing. Exercises like 360-degree breathing (see end of video)—where the client expands their lower ribs, abdomen, and back evenly—can restore optimal diaphragm function and reduce overactivity in the upper traps.
The Exact Breathing Strategy I Use with Clients
This is the exact drill I demonstrate for clients when breathing is driving their upper trap tone:
Step 1: 360° Inhale
Have the client inhale around the entire lower abdomen and rib cage:
Front
Sides
Back
This is true circumferential expansion, not chest lifting. Think about a COLUMN rather than “belly button in”
Step 2: Long, Audible “Dragon” Exhale
On the exhale:
Jaw open
Mouth open
Long, slow, audible exhale
Slight wheeze is OK (and often helpful)
Cue:
Inhale for 2
Exhale for 6
Repeat for 3 slow breaths.
This long exhale:
Drops sympathetic tone
Reduces accessory breathing recruitment
Down-regulates cervical guarding
Improves vagal input
Changes the threat signal at the brainstem level
This is not about being “cute.” LOL This is about giving the nervous system a clear signal of safety.
🎥 Demo to Assign to Clients
Here is the exact video you can use in clinic or as a home program assignment:
👉 https://www.instagram.com/p/C7HPQ9wSMks/
This can be performed:
Supine
Seated
Or standing -No equipment required ! YAY.
Why This Works for Pain (Not Just Posture)
Pain is not just a tissue problem. It is a threat output of the nervous system.
Shallow breathing → higher perceived threat
Higher threat → increased muscle guarding
More guarding → more pain + less movement
When respiration becomes efficient again, you are not just changing mechanics—you are:
Changing brainstem tone
Changing spinal cord threat interpretation
Changing how “safe” the neck and shoulders feel to move
This is why breathing interventions often shift:
Upper trap tone
Neck ROM
Shoulder symptoms
Even headaches before tissue work ever occurs.
Simple Home Strategy for Clients
Have the client perform:
4–6 slow 360° breaths
3–5 times per day
Without forced inhalation or exaggerated effort
When you see them in the next session, reassess:
Cervical tone
Shoulder heaviness
Active range of motion
Perceived tension and pain
Most clients report noticeable change quickly when this is their missing link.
Simple Home Program for Clients
Assign this 3–5x daily:
3-5 slow 360° breaths
Inhale: 2 seconds
Exhale: 6 seconds
Jaw open, audible exhale
Reassess the next time you see them:
Trap tone
Neck range of motion
Shoulder heaviness
Baseline pain
When breathing is the missing link, the change is often shockingly fast.
💬 Reflection:
Do your clients’ upper traps elevate all day, or primarily during stress, work, and fatigue?
That timing alone often tells you whether you’re dealing with a mechanical issue, a breathing issue, or a nervous system-driven protective strategy.
By improving the efficiency of the diaphragm, the upper traps are able to resume their natural role in movement and posture, leading to a reduction in pain and tension.
This is the last blog of the year my friend and I wanted it to be super valuable to you. If know someone who would love this information, please share this blog with them so we can help each other create a less stressed out world, one incredible human being at a time.
The next time you hear from me, I will have had baby #3 :)
So until next time, long exhales and lots of movement!!
- Missy B