A pinched nerve (aka cervical radiculopathy) is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain and weakness going down into the arm. These exercises should help.
First start off with a nerve glide. Remember that nerve glides should only be done once a day with about 10 repetitions. Anything more might irritate the nerve further. Put your arm out to the side of your head, and bend your elbow at a ninety degree angle where your hand is in the air. Turn your palm towards your head. Imagine that there is a string around your head and hand, so they have to move together. When your hand comes down, your head sidebends to that side, and then they both come back up together.
Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.
Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.
Finally, you will do a chin tuck (or retraction) with neck extension. This doesn’t have to be a big movement, and if you already have dizziness issues, you might want to hold off on this one.
Shoulder pain can be caused by tight muscles, especially when we have bad posture. Here are 3 of my favorite shoulder stretches to help relieve pain in the shoulders, neck, chest, and the upper back area.
Cervical traction is a popular treatment for general neck pain and specific diagnoses like a pinched nerve known as radiculopathy, disc issues, arthritis, stenosis, and a few others.
Cervical spondylosis can cause achiness and soreness as well as decreased motion in the neck. These stretches and exercises may help relieve the symptoms.
These rotator cuff exercises are for the supraspinatus, infraspinatus, teres minor, & subscapularis, and many of the muscles around the shoulder. For pain relief & rehab, it’s important to exercise all of these.
These neck pain stretches are done in real time, so follow along if you want. They may help with general neck pain, neck spasms, tension headaches, or even that ole crick in the neck.
A Crick in the neck usually refers to a sudden, sharp pain or tightness in the neck or surrounding muscles. It can be caused by many things because several muscles in the neck also go down into the shoulder. These neck stretches & exercises may help relieve a crick in the neck.
These shoulder pain relief stretches are great for helping to relieve general shoulder pain and shoulder tightness. The shoulder stretches are done in real time, so they are easy to follow.
Sometimes neck pain happens with even the slightest movement. This often happens with a neck trauma like whiplash or a sport's injury. With any neck trauma, it's important to get checked out by your Healthcare Provider first. Once you're cleared for movement, these stretches and exercises may help.
A pinched nerve (aka cervical radiculopathy) is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain and weakness going down into the arm. These exercises should help.
