If you have numbness, tingling, or pain that starts in your neck or shoulder and travels down your arm, it could be a pinched nerve in your neck. These are the best stretches and exercises to alleviate symptoms from a pinched neck nerve fast! You can do these physical therapy exercises right at home and alleviate pinched nerve pain quickly when you follow along.
WHAT IS A PINCHED NECK NERVE? All the nerves that control the sensation in your arm originate in your brain, travel down your spinal cord, exit out your neck, and travel down your arm.
If a bone or disc or muscle irritates or “pinches” against that nerve, it can cause symptoms of numbness, tingling, or pain to travel down the nerve into your arm.
HOW TO TREAT A PINCHED NERVE IN YOUR NECK If the cause of your pain or symptoms is your neck nerve getting pinched, the way you treat it is to remove the “pinch” from the nerve.
This can is best accomplished with massage (to loosen tight muscles and promote relaxation), stretching (to increase motion and decrease tension), mobilization (to eliminate the “pinch” from the nerve), and strengthening (to ensure the pain doesn’t return).
HOW TO KNOW IF A PINCHED NECK NERVE IS IMPROVING If you perform an exercise or activity that causes the symptoms in your arm to get closer to your neck (i.e. if symptoms are to your elbow and then move up to your shoulder) that is a good thing. This is known as “centralization“ and is a sign that the irritation to your nerve is decreasing.
However, if you perform an exercise or activity that causes your pain to travel further away from your neck (i.e. if your symptoms are in your shoulder, and then you feel them down to your elbow.) this is a bad thing. This is a sign that you are increasing irritation to the nerve, which is causing your pain to travel further down your arm.
BEST EXERCISES TO FIX A PINCHED NERVE IN YOUR NECK These physical therapy exercises have been proven effective in decreasing neck, nerve, irritation, and helping your the pain in your arm to feel better.
0:00 Introduction 0:24 What Is A Pinched Nerve? 2:26 Step One Massage 4:31 Step Two Stretching 7:31 Step Three Nerve Glides 9:06 Step Four Strengthening 11:24 Don’t Miss This
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