Kinesiology Tape (KT Tape) is a flexible, elastic strip made of a cotton-synthetic blend with an acrylic adhesive. Its elasticity closely mimics the stretch and recoil properties of human skin and muscles, allowing for full range of motion while providing support. The trapezius is a large, triangular muscle pair that extends from the base of the skull and cervical spine down to the mid-back and laterally to the shoulder blade and collarbone. This muscle is primarily responsible for stabilizing the shoulder blades, elevating the shoulders, and supporting the weight of the neck and head.
Understanding the Purpose of Trapezius Taping
Applying KT Tape to the trapezius muscle is primarily a neurological and mechanical intervention. The tape’s elastic nature causes a gentle lifting of the skin, creating convolutions that increase the space between the dermis and the underlying fascia and muscle. This mechanical decompression is thought to improve local circulation and lymphatic drainage, assisting in the removal of metabolic waste products.
The constant tactile stimulation from the tape also provides immediate proprioceptive feedback to the central nervous system. This increased sensory input heightens the body’s awareness of its posture and muscle position, encouraging subtle, subconscious corrections in shoulder and neck alignment. For individuals experiencing tension or myofascial pain syndrome, this technique can lead to a significant reduction in pain levels. Studies suggest this application can also help improve muscle strength and function, offering relief that may last beyond the immediate removal of the tape.
Step-by-Step Guide for Application
Begin by cleaning the skin over the trapezius area with rubbing alcohol or soap and water to remove any oils, lotions, or sweat. For this common application, an I-strip of tape is used; rounding all the corners of the strip beforehand helps prevent the edges from catching on clothing and peeling prematurely.
To position the muscle for the application, sit upright and slowly tilt your head toward the opposite shoulder. Then, gently rotate your chin toward the shoulder you are taping until a comfortable stretch is felt. The first section of the tape, known as the anchor, is applied at the muscle’s origin near the base of the neck and must be laid down with zero tension.
After securing the anchor, slowly peel the backing paper away as you lay the strip along the length of the trapezius muscle toward the point of the shoulder. Apply a light to moderate stretch, generally between 25% and 50% tension, across the main body of the tape. Twenty-five percent tension provides gentle support, while 50% offers more significant mechanical lift and decompression.
The final two inches of the strip, the second anchor, should be laid down over the acromion (the bony prominence at the top of the shoulder) with zero tension. Once the entire strip is in place, rub the tape vigorously from the center outward to create friction and heat. This activates the adhesive, ensuring a strong bond before returning the head and neck to a neutral position.
Duration of Wear and Safe Removal
Kinesiology tape is designed to be worn for an extended period, typically lasting between three and five days. The tape’s lifespan depends on factors such as skin oiliness, activity level, and exposure to moisture. If the tape begins to peel significantly at the edges or loses its supportive sensation, it is time for removal.
Remove the tape immediately if you experience persistent itching, redness, or blistering. To ensure safe removal, first saturate the tape with baby oil, olive oil, or a specialized adhesive remover to break down the bond. Allow the oil to soak into the material for several minutes before proceeding.
When peeling the tape, always pull slowly and gently, keeping the tape low and close to the skin’s surface. Press down on the adjacent skin to keep it taut while peeling the tape back against the direction of hair growth. Avoid tearing the tape off quickly, as this can cause irritation or skin stripping.