The Best Exercise To Fix A Pinched Nerve Causing Neck & Arm Pain

Nerve pain down the arm often comes from a pinched nerve in the neck and can be improved by specific neck exercises. When the spaces where the neck nerves exit the spine are reduced, it can irritate the nerves, giving you neck pain or nerve pain in your arm. However, if you lengthen the back of your neck, or tilt away from the side of nerve irritation… you open that space up again. This exercise does both these things and is really easy to do. Even if you have disc pain down your arm, or other forms of ‘cervical radiculopathy’, these exercises will reduce pressure on the spinal nerves. (As long as you lean AWAY from the side of pain)

0:00 Intro
0:10 What this exercise does
0:30 EXERCISE (Variation 1)
1:10 Variation 2
1:22 Variation 3
1:34 Variation 4
1:45 When NOT to do it

RELATED VIDEOS:
This video has the COMPLETE SET OF EXERCISES FOR A PINCHED NECK NERVE…
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THE BEST PINCHED NERVE EXERCISE:
On the side of lower neck or arm pain, hold onto a benchtop, rail, or low doorknob with bent arm to hold the shoulder down…
…tuck your chin in & back to lengthen the back of the neck
…lean AWAY from the side of pain,
… then look down slightly a couple of times to move the spinal joints as you open them up.
Repeat 10x slowly.

You’ll feel a nice stretch of the muscles on the side that you lengthen, but don’t do it if it hurts. Keep your arm bent to ensure you don’t stretch the nerve going down your arm.

VARIATIONS
• You can do it sitting, by holding the bottom of a chair to keep your shoulder down.
• Or simply put the arm behind your back and secure it in place with the other hand.
• You can even try leaning your whole body to one side as you do it and see if that feels good.

NOTES / WARNINGS
If you have symptoms on both sides, you can do it on the other side too, but never do it if it causes pain on the same side that you bend to. And don’t do this exercise if you feel pain, tingling, or numbness down your arm. IF YOU START TO GET PROLONGED NUMBNESS IN THE ARM OR HAND, OR ANY MUSCLE WEAKNESS IN THE ARM OR HAND… GO STRAIGHT TO YOUR DOCTOR.

WHAT CAUSES PINCHED NERVES IN THE NECK
• Looking at your phone in a flexed position (especially if you lean up against something like the back of the sofa, or a bedhead)
• Looking down at a laptop, or low PC monitor all day.
• Craning your head forward to look at a computer screen

BAD exercises for a pinched neck nerve include any where you:
• Look up too much, as this will compress the nerve more.
• And avoid exercises where you lean TOWARDS the painful arm.

CENTRALISATION
You’ll know things are improving if the pain down the arm (or upper back pain), the numbness, or pins and needles starts to recede towards the neck.
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#bodyfixexercises #armpain #neckpain

[BodyFixExercises]

Which exercise variation did you like the best?

[BodyFixExercises]

Apologies for the ultra-close-up of my face! No-one should be forced to endure such images!😬😜😂

[EverCreateStudio]

Best occupational health videos on youtube

[heretolearnCA]

Have been dealing with a mysterious jumble of injuries and pain for 1.8 years, and your videos have given me more relief than over a year of actively seeking doctors’ help and treatments. Thank you!!

[mikedinadis]

Great stuff needed to see this this morning. It’s exactly what I have.

[MarkBurnsPerthWA]

My neck was grinding and crackling away, feels pretty good now. Will have to make this one routine. Great stuff

[SibylleLeon]

This is one of those "save in case you'll ever need it" videos. Very useful!

[ShannaM]

Thanks so much for this quick and to-the-point video...perfect for my neck! 🙏💖✨

[nalakirkwood]

Thank you Sir🙏. I have pain going down my right arm finishing at the base of my thumb. The base of the thumb has numbness to. Also when I shrug my right shoulder up towards my ear the pain around my shoulder blade is significant. Any suggestions 🙏

[mariekarole]

Sleeping on side with arm curled pinches neck shoulder and arm . These work thanks . Someone also said stand and grab a door frame and stretch out the neck and shoulders

[cahinaliberte]

Est ce que éventuellement vous pouvez nous sous-titré les vidéos en langue française je ne comprends pas l'anglais et vos exercices sont très intéressantes merci beaucoup

[mikedinadis]

I also have pain down my left leg starting at the centre of my butt and going down the left side of my left leg. Any suggestions?
Thanks.

[rickjarski]

Love your videos. You are very easy to follow and understand. I have a question. If I have mild pain in my armpit running down from elbow and across the top of my forearm and eventually to the small fingers is the origin coming from my neck and pinched nerve or from muscle knots in upper back. Or both?
Thanks for any of your help.
Rick

[ShaneSchimpf]

Another helpful stretching video, thanks. I'm still dealing with burning ulnar nerve pain from my armpit to the elbow. These types of stretches do help but only I'd I do them all the time. I get the best relief after after getting manual therapy. It seems like the brachialplex is the culprit. Probably didn't spell it correctly but I'm curious what your thoughts are.

[Boscooliveiramusica]

obrigado suas informações são muito importatantes para nós.

[aether]

Hey sir...please do read this
I would be of the biggest help if you could assist me with my doubts...

ive been suffering from pretty bad neck pain that also sends pain to my arm and shoulder form time to time (all kinds of griding and pain mainly on right side of neck and i keep grinding and cracking to relieve pain which im not supposed to do) for 6+ months

im an 18 year old and sits for a long time infront of my books and laptop and this caused it, said the doctor

I consulted a good doctor and took an mri last week and the results seems to show that i have

c3-c4 assymetric disc bulge with ventral thecal sac indentation and mild right neaural foraminal narrowing noted
c4-c5 right subarticular disc bulge noted causing moderate right nueral foraminal narrowing
c5-c6 diffuse asymetric bulge causing bilateral neaural foraminal narrowing noted (right>left)
(c2-c3, c6-c7 is normal)

I was told to see a physiotherapist and the one i saw gave me some very basic exercises only and did ultrasound therapy for 5 days (which did not do much to improve)



DO you have any videos already made for this exact problem so that i can refer to it and start doing it

[fvogt]

What should i do if i feel pain and tangeling in both sides of the neck and arms towards the fingers with these exercises ? 😢 i can feel this sensation even when i only turn around my neck/ head to the left or right and when i lean my head towards my back . Its killing me everyday.