Cervical and Upper Thoracic back pain refers to discomfort or pain occurring in the area of the base of the head, the neck, and the upper back /shoulder region. This region consists of the capitol spine (Occiput, C1, and C2) and the cervical spine (C-2-C7), plus the upper Thoracic region (T1-T7), which support the weight of the head, and move the upper extremities. This area is considered to be the most mobile area of the spine and when dysfunctional, pain and tightness can occur. Tension in this area can significantly impact quality of life, depending on its severity and cause. Many times, this area picks up extra stress that other areas of the spine are unable to absorb, causing it to become overworked.

Some of the causes of Upper Back Pain include: muscle strain, overuse, poor posture (core weakness), herniated or bulging discs, arthritis, scoliosis, kyphosis, traumatic injury, falls, and osteoporosis. Emotional issues, stress and anxiety can cause muscle tension in the back, contributing to discomfort. Symptoms include: Arm numbness or tingling, headaches, shoulder pain, and sharp shooting pain or a dull ache in the neck.

In this program, there are 12 workouts, designed to be practiced at a pace of 4 workouts a week. 21 days is thought to create a habit, and the structure of these exercises allow for some tissue adaptation over 3 weeks. However you can also do this routine at your own pace, take the weekends off, do a video every other day, repeat videos, and take your time progressing through the content.

These are mainly bodyweight workouts that address the cardinal planes of the trunk and hip to build a strong foundation. Each week has three 15 minute isometric workouts to be done with an active rest day between. There is also an optional 30 minute calisthenics routine for movement (concentric-eccentric) choice for those seeking to progress their workouts over time. This routine and any included videos can be repeated over and over as needed, but remember that consistency is key!

Schedule:
Week 1
1.Video 302 | Isometric Shoulder Boost (15 Minute Routine) Isometric exercises for shoulder depression.
2. Video 304 | Isometric Shoulder Boost II (15 Minute Routine) Isometric exercises for shoulder external rotation.
3. Video 379 | Isometric Neck and Shoulder Extension Boost (15 mins.) Isometric exercises for shoulder and neck extension
(optional) Video 322 | C.P.I. for Neck and Shoulders (15 minutes) Integrated Isometric Exercises to manage chronic pain and inflammation of the upper thoracic and cervical spine.

Week 2
1. Video 332 | Isometric Shoulder Boost: Retraction (15 Minutes) Isometric exercises for muscles that draw the shoulder blades together.
2. Video 308 | Isometric Shoulder Boost IV (15 minutes) Isometric exercises for shoulder upward rotation.
3. Video 382 | Essential Back and Shoulder Isometrics (45 Minutes) Isometrics for back and shoulder muscles for improved mobility and strength.
(optional) Video 477 | Neck Tension Rx (30 minutes) Resolve chronic pain and tightness in the neck by addressing trunk muscles of the spine & shoulder.

Week 3
1. Video 369 | Isometric Shoulder Abduction Boost (15 Minutes) Isometric exercises for shoulder abduction
2. Video 273 | FIS Neck and Spine Therapy (30 minutes) Neck, shoulder and core isometric exercises to improve cervical spine health & manage chronic pain.
3. Video 612 | Neck & Shoulder Pain Relief (30 minutes) Integrated isometric spine Therapy with the stability ball for trunk muscles and cervical influences.
(optional) Video 157 | Yoga for Neck & Shoulders (40 Minutes) Integrated isometrics for the shoulders & neck using light dumbbells and a yoga block