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.
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.
Neck pain is one of the most common pains from sleeping improperly, but sometimes it can be tough to find a comfortable sleeping position that doesn’t cause neck pain.
The neck flexor muscles are a set of deep muscles in the front of your neck that help keep your neck in a neutral position, and they also help with posture. Neck Flexors often become overused and weak due to long term phone and computer use. This causes forward neck posture which can cause pain, headaches, and sometimes even dizziness. These neck flexor stretches and exercises should help.
Shoulder pain can be caused by weak and tight muscles, especially when we have bad posture. These shoulder pain relief exercises should help relieve pain in the shoulders, neck, chest, and the upper back area.
Sore neck muscles are common when starting a new workout program or when exercising a little too hard. These neck stretches can help relax a sore & tight neck and provide pain relief.
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.
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.
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.
Frozen shoulder, technically known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint from adhesion build-up in the joint capsule. Stretches & exercises like these can help speed up the recovery time.
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.
