Tight Upper Traps in Dentistry: 3 Common Causes and How to Fix Them
- Steph Botts
- Apr 6
- 2 min read
If you're a dental professional dealing with tight, rock-hard upper traps, you're not alone. The upper trapezius muscles often become overworked and fatigued from being constantly engaged—especially in dentistry, where repetitive movement and poor ergonomics are part of the daily grind.
Let’s break down three common reasons your traps feel like concrete—and what to do about it.
1. The Mirror Arm Chicken Wing
Ever caught yourself in the infamous chicken wing position while using your mirror? I see this almost every single time during assessments, especially on the non-dominant side.
This happens when:
You hold your mirror too high on the handle
Your patient isn’t positioned properly
You don’t have the right mirror technique
What to do instead:
Adjust your grip. Try holding your mirror closer to the mirror head. This brings your elbow in and naturally relaxes your shoulder.
Fulcrum for stability. Rest your fingers on the patient’s face or teeth to maintain control and reduce muscular strain.
Learn the full technique. I teach a mirror technique in my Patient Positioning Course that helps reduce shoulder elevation and eliminate the chicken wing altogether.
2. Excessive Reaching = Excessive Tension
Constantly reaching across the operatory? That repeated full arm extension causes your traps to contract over and over again, leading to pain, fatigue, and wasted energy.
Pro tip: Set up your space intentionally.
Keep your bracket table, suction, air/water, and frequently used materials close to you.
Don’t underestimate how much time and strain you save by being just a little more ergonomic.
3. Improper Patient Positioning
It might seem minor, but even raising your patient a couple of inches too high can throw off your entire posture. When the patient’s mouth is higher than your elbow, your arms start to elevate and abduct (hello again, chicken wing), triggering trap engagement.
Quick fix:
Always aim to have the patient’s mouth at elbow level when you’re in your neutral seated posture.
This single adjustment gives your non-dominant arm a break and helps you maintain better ergonomics throughout the day.
Want to go deeper? I walk you through everything you need to know in my on-demand Patient Positioning Course.
Bonus: Don’t Forget Your Microbreaks
Your muscles need oxygen, and your brain needs a break. Microbreaks help reset your posture and prevent cumulative strain throughout the day.
My favorite formula:
Take one microbreak every 20 minutes for 20 seconds
Add in some deep breathing for bonus relaxation points
Need a guide? Grab my downloadable Operatory Stretch Guide — it includes all my recommended microbreaks for dental pros.
Let’s Wrap It Up
You don’t have to live with tight traps. With a few key changes—like mirror technique, operatory setup, patient positioning, and regular breaks—you can drastically reduce discomfort and protect your body for the long haul.
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