Upper Back & Neck

Stretching Guidelines

  1. Warm up the muscles. This will make the muscle more pliable and the stretch more effective. You can warm up by doing around 10 minutes of physical activity or by a hot bath or shower.
  2. Hold each stretch 10-30 seconds.
  3. Perform a minimum of 3 days a week. However, they can be done daily.
  4. Stretch both sides. In most circumstances the muscles on either side of the body will require stretching even if your symptoms are only on one side.
  5. Pain - there should be none. Discomfort is fine. If you experience pain bring it up with your chiropractor.
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Trapezius/Rhomboid Muscles

The trapezius musle is a superficial flat & triangular muscle that attaches to our shoulder blade. It has three main divisions, upper, middle and lower. Each require a different posture to target different fiber orientation.

By stretching the trapezius we inevitably stretch the rhomboid major and minor muscles beneath it. They will likely also benefit from stretching.
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Levator Scapulae

The levator scapulae muscle runs from sides of our upper cervical vertebrae to the uppermost medial aspect of our shoulder blade. Its job is to elevate the scapula as well as extend and laterally flex the neck.

It is a common source of neck, shoulder, and mid back pain.
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Scalenes

There are a set of 3 scalene muscles on each side of our neck. They run from the side of our cervical vertebrae to our 1st and 2nd ribs. 
Generally speaking, they help to elevate the ribcage and increase lung volume when required. Also, they help laterally flex the neck to the same side. 

These can be a source of shoulder, arm, pectoralis, and mid back pain.


The scalene muscles are very important and occasionally problematic because of their proximity to the nerves & vasculature that feed the arm.
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Suboccipital Muscles

A group of 4 muscles surrounding the green triangle to the left. They attach from the base of the skull to our upper two cervical vertebrae, or the vertebrae above. Generally speaking, they help with extension, rotation & lateral flexion to the same side of the head. 

They can refer pain up the base of the skull and into the temples, often mimicking a headache.