How to Fix Upper Back and Neck Pain FOR GOOD

Quick Overview

Dr. Michael Rowe demonstrates three types of exercises—a standing stretch, a seated rotation, and a prone strengthening exercise—designed to fix upper back and neck pain for good by targeting the Trapezius and Levator Scapulae muscles, offering relief through stretching and strengthening movements.

Key Points: The video presents three exercises to fix upper back and neck pain: one standing stretch, one seated rotation, and one prone strengthening exercise. The standing stretch involves interlocking fingers in front of the chest, pulling them apart while raising hands towards the ceiling, and tilting the head to one side, holding for 5 seconds per side, repeated 3-5 times. The seated rotation involves sitting upright, placing one hand on the opposite thigh and the other holding the back of the chair, then slowly twisting to look over the shoulder, holding the stretch for 15-20 seconds, repeated 3-5 times per side. A more advanced neck stretch targets the Levator Scapulae by tilting the head away from the side of the hand that is hooked over the head, pulling the chin towards the armpit, holding for 15-20 seconds, repeated 3-5 times per side. The prone strengthening exercise involves lying on the stomach with arms out to the side (palm facing up), lifting the head and chest while pressing thumbs upward towards the ceiling, holding for 5 seconds, repeated 5-10 times. The final prone exercise targets the muscles between the shoulder blades by placing hands behind the head, lifting the chest and elbows upward, holding for 5 seconds, repeated about 10 times. Dr. Rowe emphasizes that for all exercises, whatever side provides the most relief should be focused on, and symmetry (doing the same reps on both sides) is important for balance.

Context: Dr. Michael Rowe from SpineCare in St. Joseph, Michigan, presents a series of exercises aimed at providing quick and long-lasting relief from upper back and neck pain. He identifies the main muscles involved in this common pain as the Trapezius and Levator Scapulae, illustrated with diagrams showing their trigger points, and then proceeds to demonstrate three distinct exercises to stretch and strengthen these areas.