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.
This neck pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the neck and the shoulder area. These neck exercises are done in real time, so it’s easy to follow along with the routine.
Neck & shoulder pain often go hand in hand. Many of the muscles in the neck go down into the shoulder area, and when they are tight and weak, they can cause pain in both areas.
These neck pain relief stretches and exercises can help you relieve neck pain from a strain, pulled muscle, or even if you just slept on your neck wrong.
Stress is a common cause of tension headaches. Here are some of my favorite stretches & exercises for relaxing the neck and shoulder area to help provide relief.
Doctor Jo shows some simple stretches for neck pain. Remember to be very careful with neck stretching exercises, and make sure you have a proper diagnosis from your doctor.
Cervical spondylosis can cause achiness and soreness as well as decreased motion in the neck. These stretches and exercises may help relieve the symptoms.
Cervical traction is a popular treatment for general neck pain relief and specific diagnoses like: a pinched nerve known as radiculopathy, disc issues, arthritis, stenosis, and a few others.
It’s Shoulder Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time shoulder routine is simple, but effective in helping strengthen the shoulders & relieve pain.
These shoulder pain relief exercises are great for helping to relieve general shoulder pain and shoulder tightness. The shoulder exercises are done in real time, so it’s easy to follow along with the routine.
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.
