# How to Fix Upper Back and Neck Pain FOR GOOD Source: https://www.youtube.com/watch?v=12Rf0It2gfE Recap page: https://rapidrecap.app/video/12Rf0It2gfE Generated: 2026-03-02T15:04:25.453+00:00 --- ## 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. ![Screenshot at 00:19: Dr. Rowe displays diagrams illustrating the pain referral patterns for the Trapezius and Levator Scapulae muscles, which are the primary targets for the subsequent stretches and strengthening exercises.](https://ss.rapidrecap.app/screens/12Rf0It2gfE/00-00-19.jpg) **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. ## Detailed Analysis Dr. Michael Rowe provides a tutorial on exercises for fixing upper back and neck pain caused by weakness and tightness in the Trapezius and Levator Scapulae muscles. He demonstrates three main categories of exercises: stretching, seated rotation, and prone strengthening. The first exercise, a standing stretch, requires interlocking fingers in front of the chest, pulling them apart while raising hands overhead toward the ceiling, and then tilting the head to one side, holding for 5 seconds per side, repeated 3-5 times. The second exercise, a seated spinal rotation, involves sitting tall, holding the back of the chair, and slowly twisting the upper back and shoulders towards one side, holding the deep stretch for 15-20 seconds, repeated 3-5 times per side. A variation of the neck stretch targets the Levator Scapulae by tilting the head away from the side of the hand hooked over the head, pulling the chin down toward the armpit, holding for 15-20 seconds. The third category involves prone strengthening exercises performed on the floor or bed. The first prone exercise (like a 'Y' raise) involves lying face down with arms out to the sides, palms facing up, and lifting the head, chest, and arms upward while pointing thumbs toward the ceiling, holding for 5 seconds, repeated 5-10 times. The second prone exercise (like a 'T' raise) involves hands behind the head with elbows out, lifting the chest slightly to activate muscles between the shoulder blades, holding for 5 seconds, repeated about 10 times. Dr. Rowe stresses the importance of performing all movements slowly and repeating the movements on the less painful side to maintain balance. ### Standing Upper Back Stretch - Interlock fingers in front of the chest and pull them apart while raising hands overhead toward the ceiling - Tilt the head to one side, hold 5 seconds, repeat 3-5 times per side ### Seated Spinal Rotation - Sit upright, use hands on the chair back/thigh for leverage, and slowly rotate the upper back/shoulders to look over the shoulder - Hold stretch 15-20 seconds, repeat 3-5 times per side ### Levator Scapulae Stretch (Neck) - With one hand hooked over the opposite side of the head, slowly tilt the ear toward the shoulder, pulling the chin down towards the armpit - Hold for 15-20 seconds, repeat 3-5 times per side ### Prone Strengthening (Y-Raise) - Lie on stomach, arms out to the side, palms up, lift head/chest/arms upward, pointing thumbs toward the ceiling - Hold for 5 seconds, repeat 5-10 times ### Prone Strengthening (T-Raise) - Lie on stomach, hands behind the head, elbows flared, lift chest upward - Hold for 5 seconds, repeat about 10 times ### General Advice - Always perform the same number of repetitions on the side that feels less painful to maintain balance ![Screenshot at 00:04: Dr. Rowe introduces the video, indicating he will show ways to fix upper back and neck pain.](https://ss.rapidrecap.app/screens/12Rf0It2gfE/00-00-04.jpg) ![Screenshot at 00:18: A graphic displays the Trapezius and Levator Scapulae muscles, identifying common pain areas.](https://ss.rapidrecap.app/screens/12Rf0It2gfE/00-00-18.jpg) ![Screenshot at 00:45: Dr. Rowe demonstrates the initial hand position for the standing stretch exercise \(interlocked fingers pulled apart in front of the chest\).](https://ss.rapidrecap.app/screens/12Rf0It2gfE/00-00-45.jpg) ![Screenshot at 01:14: Dr. Rowe illustrates the upward movement of the standing stretch, raising his hands toward the ceiling while maintaining resistance.](https://ss.rapidrecap.app/screens/12Rf0It2gfE/00-01-14.jpg) ![Screenshot at 02:49: Dr. Rowe demonstrates the seated spinal rotation, using the chair for leverage to twist the upper back and shoulders.](https://ss.rapidrecap.app/screens/12Rf0It2gfE/00-02-49.jpg)