Thank you! I haven't been able to lay down, even to sleep, for almost 2 weeks and this made me be able to finally be comfortable. For someone like me who cant afford any kind of treatments, including physical therapy, this video is incredibly helpful!
Hey Alisha, so sorry to hear you have been so uncomfortable for so long :-( We have a lot of great content for cervical radiculopathy that may be able to help you get rid of this issue for good. Here is a link to our playlist of videos in case you would like to learn more: “Cervical (Neck) Stenosis Help” th-cam.com/play/PLJVIPiFvv1mbB6MFKdws1vpjbW_jyXB5y.html
I found the doctors will call this condition no matter what you tell them, they are useless, i know of two other people in my circle with this condition and seeked medical help, got surgery, this and that and are still in total pain, I have this condition and found you need heat and just leave it to rest and its been 3 months and still problematic but alot less pain. Medical profession has been a total waste of money and time.
@@TheMountainbobcat I definitely what you mean. My doctor ordered an MRI that I can't afford and when I asked him what the next step would be after the MRI he said to pay a spinal doctor do do injections and then if that didn't work then surgery. None of which I can afford so I haven't been able to even schedule the MRI. Its been about 3 months for me now and I still am uncomfortable, not in horrific pain like I was but still can't sleep laying down. And like you said the only think that has really helped is not doing anything, anything including laundry, dishes and so on. When I am sitting I am on a heating pad that is changing the color of my skin. Its completely effected my everyday life, especially with my kids. I dont even want to leave the house anymore because turning my head driving is awful. I hate this.
@@Alisha8596 I've had issues with this for 4 months now. I also hardly sleep at night. Laying on my good side would send pain shooting through my opposite side. I was at the point 3 weeks ago where I literally couldn't sleep at all and was crying at night from pain. I went to the doctor and they put me on diclofenac for imflammation reduction. They said I had trigger points in my back and sent me to PT. The PT said I had cervical issues and I started looking on youtube. After 3 weeks of doing exercises I can lay on my side and get small amounts of sleep. I tend to wake up after 20 minutes to an hour, but it's a lot better than crying because I can't fall asleep. I know I'm not singing the praises of a quick fix, but videos like these have helped me make progress. Keep looking for exercises that help you and do them regularly and hopefully you'll see progress. I also spend time in a hot shower every night just soaking my shoulder and neck for relief.
here in ny there is assistance programs with each hospital, look into it and fill the forms out, easier than you think. Also get things done, tell them to bill you, longs enough you pay something like 50 bucks a month, they have to help you , at least that is what i have been doing. Also, they wont like this but ive resorted to as needed prednisone (dark web) and percocets, zolpiden when it got real bad. The addiction notion is hocus pocus as far as im concerned, ive not graduated to herion nor do i need a day, weekly, batch, on as needed.@@Alisha8596
I have been dealing with this and was diagnosed for almost 2 weeks now. Worst thing I’ve ever experienced. I’m going to try these exercises. I’m 25 yr athletic male, I do not want surgery.
Hi Michael, we are so sorry to hear that you've been dealing with cervical radiculopathy, especially at such a young age. It's good to see that you are looking for an alternative to surgery. If you are interested we offer Virtual Consultations. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, who can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations Please click here: www.epmanualphysicaltherapy.com/virtual-visit/ We hope you can find some relief soon. We'd love to hear how you are doing as you progress.🙌 Please take care!
I have been watching many PT's describe how to fix this since I've been dealing with it and you are way more in depth and knowledgeable than any of them. I feel like you know exactly what I'm experiencing and you know what to tell me! Thank you so much this is huge!
Thanks so much for providing this information Doc!! We need more people like you in it that love to see people heal. What you and your associates are doing is about as close to altruism as anyone can get. I have radiculopathy in both arms from cervical stenosis, degenerative disc disease, bone spurs and some osteoarthritis, but I have been noticing improvement as I have been using these exercises over the past 2 weeks. My arms aren't falling asleep as often and not at all when I sleep! I used to wake up with my left arm asleep. I feel a bit stronger as my left arm was had been getting hard to lift. I now realize how important firing the right neck muscles as well as strengthening the traps are to making improvements. I had let both muscle groups go over the past 5 months and had been paying the price. I'll do these exercises for the rest of my life!! I also have stenosis, degenerative disc disease, and osteoarthritis in my lumbar spine for which I purchased your back program. I have completed three weeks. There is less numbness and pain as well as improved strength in my left leg and I'm hopeful about my right leg (it had gotten pretty bad). I also am noticing less pelvic pain. Shout out to Amber at your clinic!! She has been a great source for information, reassurance and support!! Thanks for being such as great person Amber!! God bless you all!!
Hi from Manchester in the UK … I have come across this video as I have been trying endless postures/ exercises via TH-cam videos to relieve horrendous pain from trapped nerve in neck, resulting in horrid pain/ pins &needles etc down right arm . 😢I visited a chiropractor last week who I actually think made my pain worse so have scrapped him now… he did these re-adjustments cracking/popping my neck .. it was weird 😮 anyway I have researched you and your practice even though you’re a million miles away and I must say how impressed I am… all day today I have been on & off doing the exercises in this video.. and already I am sure the pain is not as bad… thank you and fingers crossed it will slowly improve .. my trapped nerve came on in June . ..Janine .
Hey Janine, so sorry to hear that you have a trapped nerve in your neck and that the chiropractor might have made it worse :( we are so glad that our content was able to help you and we would love to hear an update soon about how you are doing!
@@epmanualphysicaltherapy thanks for your message! I will update you yes… I’m determined to practice your exercises today .. I am feeling positive ! Janine 😘
I also have sharp pains that go down arm ontop of hand and into fingers. I don’t have any neck pain but I’ll have some mild neck soreness when I wake up from time to time.
I've just been diagnosed with this condition. I just happened to find your channel. Thank you so much for taking the time to describe in detail the exercises to help alleviate the pressure in the neck. I'm attending physical therapy right now. I'm supposed to see a surgeon soon. I am going to give your exercises a go and see if I get relief. At this point I'm unable to raise my arm above my head past a certain point. I can see how these exercises might actually be beneficial! Thank you again Doctor!
Thank you so much Doctor... I am suffering through this pain from 2018 but 3 days ago I found your channel and I do proper streching that you have done in your video and today is the 3rd day my pain in neck is absolutely fine ..... You are truly incredible....
Thank you so much! Been suffering this for 30+ years. I'm going to get started on these right away. I knew the chin tuck, just wasn't doing it regularly nor in the same fashion you described. I have a couple of questions. 1. Does pain at the top of the shoulder blade still mean it's the rib that is causing it? 2. My biggest problem is hands (fingers) getting numb, particularly the right side. I've been checked for carpal tunnel and that is not the case for me. Is this being caused by CR? It affects my sleep very badly.
Thank you the double chin thing works instantly but I have to do them every morning I wake up stiff every morning in my neck but this is truly amazing . I immediately do this in the morning right when my eyes open and I instantly feel perfect hopefully I won’t have to have any type of surgery.
I ve been watching you for last 3 days I've gotten more relief from one of yours examples than I have in last 7 yrs dealing with neck headaches and numbness tingling in arms,you rock bro! Thanks
I was feeling a lot of pain, inflammation and stiffness . I have MS. I saw this video and applied the pillowcase method and boy do I feel better. Thank you so much!!! My neck and collarbone has a pinched nerve which radiates to my jaw and brain. I’m not as stiff now and my brain stopped hurting from the nerve pain in my neck after I did the pillowcase exercise. I will continue these suggestions to work the knot out completely. Thanks again for being so smart and helpful. 👍🏼😊
Many video on relief but this video is detailed treatments. As I am already doing chin tuck and some other traction exercise, I will certainly be including exercise 4,5, and 6 in my daily exercise. Thanks heaps
I have pain from my back shoulder blade down my tricep into my forearm. When I pulled my chin in it makes the pain worse. Should I not be doing the chin exercise then?
Ihank you for your superb teachings. ive had 6 yrs of cervical pain, and radiculopathy. I feel like these exercises can make a big difference if you can get through the regimen and be sore and ready for it. Arent the shrug shoudlers chin tuck exercises and over head shrug one compressing the nerves coming out of the foramen? It seems like it would be aggravating but maybe not? Either way i want to be educated so that I can get the healing to happen. I avoid exercises precisely because it just burns and hurts. But its necessary to maintain strength, makes sense.
I needed this. I am making a Playlist of your channel specifically for cervical radiculopathy. I am experiencing extremely painful neck pain, especially in the front and weak left shoulder and pain. My cervixal MRI and shoulder revealed slight loss of disc height. Mild degeneration disc changes,moderate minimal buge c2/c3, c3/c4 disc protrusion, moderate narrowing. It's a lot going on. Thank you for the videos.
I am sending you my deepest thank you's and upmost gratitude; for this video and the exercise/stretch videos - have single handedly brought my chin back to better posture, and knowing which muscles that need attention. It honestly be and honor with tears to meet you and genuinely display my gratitude. Thank you for these videos
After years of suffering and being told I had fibromyalgia, I got an MRI on my neck that shows the degeneration, with the consultant wanting to operate. No one was able to work out my symptoms for years because I had pain, yet full movement, which seems bizarre as it was clealry classic radiculopathy (yes was told it was all in my mind, fight or flight, need to have therapy CBT….etc ). I am not kidding this exercise helped instantly, the pain out of my shoulder and down the arm has gone by about 80% - THANK YOU for the video.
I've been dealing with cervical radiculopathy for about a year now, and in my young 20s, and a lot of these exercises have helped me greatly. At this point it seems to be a muscle issue causing me radiculopathy into my arms, and I often find when I try the last 2 exercises, I feel the muscles on the side of my neck, that he explains at 20:50, shouldn't be activating. I oftenly feel those muscles activate the most, oftenly feeling a sort of tight feeling, and I'm making sure I'm doing a full chin tuck, slowly shrug, then hold my arms up against a wall or up above me with my arms nearly touching my ears. I just want to know if it's normal to still be feeling them activate there along with my shoulders and upper back activating. If anyone else has experienced this or has maybe some kind of advice I'd love to be told.
I've seen many of these type of cervical radiculopathy videos over the last few weeks, and i must say that you explain things very well. I have found that the chin tucks which you and many other PTs recommend, increase pains in my arms rather than lessen them. Would have any idea why? I therefore am very wary of doing them.
Hello Doctor , I have stenosis in C5/C6 that creates numbness in the shoulder down the arm into my thumb and forefinger that’s positional with my neck but without neck pain . Any suggested videos?
Thank you so much!! This video in particular just doing it some one day has made a noticeable difference. I have been suffering with this for 6 weeks. My therapy has not Included any of these two shrugging exercises. I am so thankful for your video I feel like youe saving me!!
Can these exercises harm you if there’s anterolisthesis at C3,4? What if bone spurs are part of the problem? Will these exercises be effective? Thank you.
Thanks for this!! Can the same results be made through traditional shrugs (weight in hands at sides with shrugging shoulders up towards ears)? My rotator cuffs are in bad shape.
I've been diagnosed with cervical radiculopathy since 2018, said incurable. But I'm really vigilant and careful in all activities to keep moving because it affects motor movements. But every time before the rain comes down or the air is too cold in a room, my nerves always feel pain, linen, numbness, stiffness. And this happens repeatedly every time prior to the rain. Usually I go out looking for free air outside the room and open. To keep my balance, I'm exercising lightweight/low-impact 2x a day, but until now it's still not gradually improving. What's the best advice from you for mine Doc?? I'll try to do exercise as you suggestion in this video...hopefully it will works for me...Thanking you in advance...GBU
I’m 39 and I’ve had an auto shop with my husband for 11 years. I also have epilepsy but it’s been fairly controlled for the past 5 years since I started the CBD oil. My husband is the licensed mechanic and rebuilds transmissions but I have helped him with many things over the years. My arms are weak, my shoulders are curving forward, I am getting very hunched over and my left arm is very numb. Last night my middle finger on my left hand underneath had a blue line, which I assumed it was the nerve, so I rubbed it and felt an extreme sensation all the way up to my neck. I got scared because, like I said I have epilepsy, so I automatically started panicking. The sensation was from the middle finger and the outer part of my upper arm to my shoulder and my inner neck. I was taking a shower so I let the hot water run on my neck and shoulders and the blue line on my finger went away as did the sensation. I got an exam and MRI a year ago and I have some issues but they just wanted to give me Gabapentin and Cymbalta. I’m so tired of drugs. Can you tell me a supplement I can use for the pain?
I found these when I searched his playlists, hope you find what you're looking for th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html&feature=shared
Hey Seniorgal, Meniscus Tears can be painful and really debilitating. It would be best for you to listen to the videos provided below to make the best decision when it comes to surgery or not having surgery. Top 4 Causes Of Knee Meniscus Tears” th-cam.com/video/tHJ3UDhCW88/w-d-xo.html "How To Test & Heal A Meniscus Tear Without Surgery" th-cam.com/video/xZCH3sznygg/w-d-xo.html “What is the Difference Between Grade 1, 2, and 3 Meniscus Tears?” th-cam.com/video/ZRPRvmYhb38/w-d-xo.html “Knee Meniscus Help” th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html “Knee Meniscus Surgery Help” th-cam.com/play/PLJVIPiFvv1maIj5ge4oSQTqVs3RzwpqwV.html Knee Meniscus Recovery Program The Knee Meniscus Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link: www.epmanualphysicaltherapy.com/meniscus-recovery
Howdy. How do I know if my neck and shoulder pain is a pinced nerve or muscular? I do not have a history of neck injury. I am 51, healthy and fit. I was cleaning my wood boiler 4 days ago and it requires stooping down on the ground and putting one hand upward as I pull downwards with the other hand, all while kneeling on my knees and turning my head to look upwards and downwards continously to monitor the locations. The next morning I felt a medium range discomfort in my left shoulder and neck. Here it is 4 days later with nearly the same discomfort, worse at times. It is good at night until I've been laying down for more than 7 hours, then after I rise it worsens over a couple of hours of standing to do light household work. It gets so stiff where I can't look downwards more than 50% of usual motion, and 50% upward too, left, and right also. When I do neck traction for 15 to 20 minutes with a towel, hanging upside down, or laying on my back level, it gets much better. Also dead hanging makes it better too. Then it returns about an hour later. I have to repeat this throughout the day to feel better and stay active. It hurts in the middle of my neck, at the shoulder level, and sometimes across my left shoulder and upper arm, to look all the way down or up, and to look left, to stand for more than 45 minutes, etc. Is this a pinched nerve, or muscle irritation? It retreats for a while when I do the traction. Thank you!
Hello. I am 68 years old. Diagnosed as suffering CERVICAL SPINAL STENOSIS - significant at C5-C6 and medium at C4-C5. The main issue for me is numbness in my hands (palms, fingers), especially my left hand In addition, I have some weakness in my left arm (compared to my right arm). Can you tell me which exercise could help (especially the numbness in my left palm and fingers)? Thank you
Hello Ronen, The specific exercise and self mobilizations shown in this video will help the root cause of cervical stenosis and alleviate all your main issue symptoms that you discussed. Please understand that it does take time and consistency is key. If at any moment you need assistance with the program in this video or any other video you can always book a virtual appt. Virtual visit link: We highly recommend a Virtual Consultation service with one of our experienced doctors. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, where they can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures that you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations Please click here: www.epmanualphysicaltherapy.com/virtual-visit/
Another incredibly helpful video! I appreciate your detailed advice and demonstration. I already feel relief and I am so grateful. I've watched this twice now and taken notes. Thank you so very much for sharing this.
Hi Lori, Thank you so much for your kind words and for watching the video twice-it's fantastic to hear that you're already feeling relief! We're so happy to hear that the advice and demonstration have been helpful for you. Your gratitude means a lot to us, and we’re so glad you’ve found the content useful. Wishing you continued relief and a smooth path to recovery! 🧡
been having rib pain on right side and arm tingling with some neck shoulder pain once in a while did these exercises felt better instantly thank you been having this for over a month and even a and e didnt tell me this just chexked my heart lol
Hi Dr. David. Off and on for a very long time I've been using about 10 pound weights in each hand for the overhead shrugs b/c I believe an older video of yours said the higher the weight the better Is that still okay?
Hey Barb! Yes, eventually you need to lift more weight overhead to get even stronger! Just make sure you shrug all the way up with your shoulder blades. If you cannot fully shrug, then you need to reduce the weight.
Very helpful I’m gonna apply this. I have notice that I’m losing strength in my arm. Does this help with getting my strength back fully ? And also how long does it take for your arm to get its strength back roughly ?
Thank you for this. I knew there was other issues that my PT was not addressing. However what do I do if the chin tucks causes significant nerve issues?
Thank you. Your explanations for the exercises makes it very helpful to understand why we do it. Sir, just one question, would it be a good idea to add neck extensions using towels to add to this plan?
Hello! Dr. David does provide a towel distraction exercise that is helpful. Most people who have cervical radiculopathy symptoms are suffering from excessive extension therefore promoting more extension can exacerbation the symptoms.
Hello Dr. David Thank you so much for your videos. 2 years of physical therapy did not make much difference for me why I understand now after watching your videos. I have disc herniation at my neck and back. Doing exercises you have showed for sciatica helped me, I have a question regarding these neck exercises though…can I do chin tucks if I have straightening of cervical lordosis? Please let me know.
Thank you for this. I hurt my neck in jujitsu almost like whiplash I landed on my head from a roll. Initially I couldn’t do chin tucks at all, I can now but I still feel some pain at the base of my neck when I hold a chin tuck. Should I hold this anyway or stop when the pain comes?
Thanks for sharing this different approach! If you do the overhead holding exercise every hour, would you still need to do isolated chin tuck or would one replace the other? On a side note, I've noticed when driving some newer cars (like a tesla) the head rests point forward a lot, almost forcing you to extend you head. I found that very uncomfortable and I guess it's not good for your posture but they are making up for the direction people are moving toward (in a bad way!).
The pillow case stretch over those top ribs sends a severe tingling down my right arm into my two little fingers at the bottom of my right hand and causes more numbness. I surely wish this one would work without the discomfort as I want to relieve the pressure on the nerves that are causing the cervical radiculopathy.
What about stenosis in C5-C6, I feel some increased numbness at times in my bicep into my thumb and forefinger doing the chin tucks especially setting in a upright posture, standing seems fine
Hi David, we hate to hear that you are in so much pain! 🥺 If the pain is so intense that it hurts to move at all please give yourself some time for the pain to subside. Using heat can be soothing for the pinched nerve. If you can get some movement you can do these exercises at the lowest intensity. NEVER, push through the pain. You may feel some discomfort but not pain. Keep things gentle. Once you get a bit more movement you can gradually increase the intensity. We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
Hi Marrissa, You are very welcome! We hope this can get you started on the road to recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!
I am in so much pain. Have had herniated discs for years now but for the past 2 months I'm experiencing terrible neck, shoulders pain and even heat in the bottom of my legs, both sides. Medication is not working. Physical therapy is meh for me as of now. I've been following several physical therapy TH-camrs and sometimes they help, sometimes they don't. 😢😢
Hello xochitl, Yes, this program will assist in helping foraminal stenosis. With these exercises please know that consistency is key. Doing them for only one week is not what is necessary because we are talking about years of changes that occurred to your neck over time. Give them a try and strengthen, we are sure that you will notice a difference.
@epmanualphysicaltherapy same question can pinched nerve affect legs at all? or possibly from over stretching neck? Got Herniated disk and Pinched nerve around area C5 C6
Hey Rilasis! Not necessarily! It might just mean you're doing the exercise a bit too hard and maybe you need to back off a bit and shorten your motion! Take it slow when doing new exercises! All the best
I think I have a combination of my chronic cervical radiculopathy and thoracic outlet syndrome, do you have exercises for thoracic outlet syndrome or is that the pillow case exercises?
Hello Rg9749, This video does cover the activity for thoracic outlet. When Dr. David covers how to move your first and second rib is where you gotta listen for thoracic outlet. However all these exercises provide exactly what you need to start feeling relief.
Thank you for finally explaining a proper chin tuck- doing it like a pigeon head lol caused me a lot of pain. I was using the McKenzie method for neck pain and I feel those extension, flexion chin tucks exacerbated my pain and maybe even caused disc bulging/stenosis. The neck is very sensitive - if any physical therapist gives you the McKenzie method exercises, I suggest you NOT do them and find another therapist! Don’t want people too suffer more like I did.
I wanted to ask and forgot, "How does strengthening the muscles in the upper traps help relieve pressure of the nerves in the neck? I dont understand how the mechanics work. LIke wouldnt the muscles occupy more space in that area for the nerves to pass?
The exercises build the muscles that carry your head thereby reducing the chances of nerve compression. Now remember that the nerves come out through the gaps between the cervical bones joints c1 c2 ...c7. The muscles you build do not come out through muscles don't go through those joint openings it's the nerves only that go through those openings.
I fell in 2021 and my head snapped back so hard and on my second oldest sons Birthday January 21 st 2022 I started screaming and ended up in the ER and they shot three medications into my IV back to back and I was prescribed flexarol or something like that and I started throwing up and I was also having back pain in my lower back but was refused a MRI back then and I decided to go to a chiropractor and he confirmed that I shifted my spine I fell so hard and I finally got a MRI April 2024 and it was confirmed that I shifted my spine from the fall in 2021 and I never got the in home physical therapist since May and I also have nerve damage from my feet to my waist and I had to learn how to walk smile and write my name again in 2016 and I did all three in 6 months and I moved to another state after my doctor's in the previous state had me stabilized but the state That I moved decided not to go on my written medical records of all my diagnosis and took me off the meds I was stable on and I'm back to where I started like my said I walk like I'm drunk from being unstable with the numbness but I joke back and tell her.. I'll be walking sober again but I'm lying to myself... doctors are ignoring me and I'm 63 going on 64 this year God Willing and I understand that People joke about going to These doctors and tell them my neck and my back hurts and they get prescribed meds and controlled substances to abuse or sell and I'm really saying that and I'm on NO medication...😢
I am not able to pull the pillow case due to loss of strength in the arm. Feels like low electric shocks down my arm, especially at the fingers. My pain is behind the shoulder blade and down the arm.
Hi Bernat, Thank you for your question! The duration of recovery can vary widely depending on factors like the severity of the issue, personal commitment, and other medical considerations. While there's no definitive timeframe, we recommend incorporating these exercises regularly. It's a good practice to continue doing them even once the pain subsides, as this can help prevent the issue from recurring. Staying mobile is essential to avoid muscle atrophy and maintain overall joint health. We wish you all the best in your road to recovery!🌟
My neck, shoulders and hands have really been flaring up recently and this exercise now exacerbates the pain along the top of my left shoulder from the neck radiating to like the lateral ball and socket region. Is there I have both bilateral carpal tunnel and cervical radiculopathy and find my hand/wrist strength/pain struggles with these exercises. It is so frustrating.
I cant seem to feel those neck muscles engaging at all. I've been having slight weakness in my arms and tingling and numbness in my pinky flinger worst at night. A neck Xray showed arthritis. I'm going for an MRI next. Hoping I can get this resolved.
Hey Angela! It is possible that this exercise might feel a bit uncomfortable at first but if the tingling/pain sensation you are feeling is more of a pain than discomfort than our general suggestion is to stop doing it. Usually a 2/3 level of pain is okay on a scale of 1-10 but anything more could be doing more harm than good. It is okay if this exercise isn't a right fit for you at the moment, focus on the other exercises for now if they are working for you and you feel confident that you can do them well. We hope this helps, we wish you the best! 🙌
@@epmanualphysicaltherapy thank you! No pain except for occasional aches in my back at the end of the day. Just a lot of tingling, pins and needles feeling during the exercises and when my head is down and arms are out in front (washing dishes, cooking, chopping food...). I hope my body is healing itself.
@@epmanualphysicaltherapy thank you! I'm happy to report that my radiculopathy has all but healed! Just very minor and occasional numbness. I think it will completely heal. I'm about 8 weeks out from first sleeping on my neck wrong and dealing with the issues from the pinched nerve.
@angelapolly1 good to know you recovered.. how did you do that.. did you get any physical therapy sessions or chiropractor sessions or only home exercises from this video?
@@akhere4279 Yes, thank you! If you're suffering through this right now, I am sorry. I found great comfort in reading the healing success rate. I would occasionally do some exercises like the ones in the video and others I found on youtube by reputable physical therapists. Mine started suddenly after waking up one morning a few days before Veteran's day - felt like I slept on my neck wrong but worse than ever before. The sensations and pain went through phases with me. 1st, the achyness, once that subsided I felt like a pulling/stretching sensation down the back of my left arm, then it changed to numbness when I would be standing and holding my arms out (to wash dishes, cook, do my daughters' hair...). I could tell that it was getting better LITTLE BY LITTLE each day. Even though it was very slow for mine to heal, it was NOT getting worse. I set a date (3 months from onset) to see a doctor - planned to see a spinal specialist - if it was not better. That date is around this time now (early February). I only have SLIGHT and not often tingling in my hands now and I believe my body will continue to heal itself. What I did: I mostly trusted my body after reading the statistics and tried not to aggravate the nerve, I did occasional "flossing" - a simply movement on many of the youtube videos I watched, I would lay on my back on the floor and push my head into the into the floor (so it wasn't moving but still exercising my neck muscles). A chin tuck for me early on caused me too much pain, at the time of my comment on this video it was no longer causing me pain but major numbness and tingling and still does now but to a much lesser degree. I noticed my symptoms were WORSE after going to the gym and doing upper body strength exercises. Coldness (where my muscles would tense up) also made my symptoms worse. A heating pad and warm baths helped my muscles relax and feel better. My symptoms were the worst at night trying to fall asleep but great in the morning (after my muscles had been most relaxed.) I had to cut out upper body strength exercises which I just picked back up a couple of weeks ago - taking off for a month+ set me back but it was worth it to allow my body to heal. So, rest, heat, and a few selected exercises from videos like this done occasionally (listening to my body when it was too much) -- all that helped me. Avoiding the things that made it worse - tense muscles (caused by cold or strength training) and exercises that causes too much discomfort. I jope this helps. It was awful. Your body WANTS to heal. It's designed to heal as much as possible. But like I said, I did have a plan to see a doctor if it wasn't getting better within a certain time frame and as days went on, I COULD tell it was changing and getting better - albeit very slowly.
I just attempted to do the double chin and neck rotation and I felt a bad pain at the base of the back of my head and dizziness... what am I doing wrong
So sorry to hear that, Matt! Any sort of discectomy or fusion in the spine can definitely cause pain with movement. Especially in your case when you have had both! With these types of surgeries, our recommendations tend to change on what should be done. It becomes a lot more important to listen to the symptoms you have and find movements or exercises that just feel good.
Hey Matt! We are so sorry to hear that you've been dealing with some cervical issues for some years now and that the chin tuck exercise is causing you agony. Our suggestion is that you avoid the chin tuck and instead focus on the exercises you can do. Here are some exercises that you can do with a towel or pillow case that could potentially help with stiffness and ease you in to being able to tolerate and more over the long term: "Neck Pain & Stiffness Relief In 30 Seconds Using A Pillowcase" th-cam.com/video/HR1ykD_p8vk/w-d-xo.htmlfeature=shared We wish you the best! 🙌
Could you explain your upper rib stretch exercise in more detail? I feel nothing at all on this exercise, and your comment about moving down to the next rib is confusing. Thanks!
When shrug to ears and hold it. Are t going to feel it on the side of neck a little?I noticed my neck get worse when driving. lol doing this won't hurt stenosis. Correct?
Hello Vaughny, When doing this exercise correctly you should feel it in your upper trapezius muscle in the back and either side of the neck. It should not be felt in the front unless it is being done incorrectly. The reasoning for this exercise is to relax an overworked scalene muscles in the front of the neck and promote appropriate activation that will restore normal neck position. A forward head posture is what hurts stenosis , we are trying to reverse and strengthen that motion. Try doing these in the mirror to make sure your head and neck is not over extended . If you feel you maybe doing this incorrectly you can always book a virtual apt and meet with any of your highly trained physical therapist that can guide you. Virtual visit link: We highly recommend a Virtual Consultation service with one of our experienced doctors. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, where they can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures that you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations Please click here: www.epmanualphysicaltherapy.com/virtual-visit/
@@epmanualphysicaltherapy thanks you sooooooo much. I'll try the mirror first. I appreciate it. I think I try too hard to get traps to ears. And maybe squeeze too hard. I'll look where my neck is positioned
Thank you for the great information! I am a retired 71 y/o PTA with R C5, C6 Radiculopathy for 2 years (just diagnosed per EMG). I did not know a long-standing radiculopathy could be resolved. I have just finished physical therapy using ASTIM with little resolve. However, I have had a shoulder injury since 2019 involving a R SLAP, as well as a 1 and 1/2" Supraspinatus retracted near full-thickness/width tear. Additionally, I also have a R Bicep partial tear. Lastly, I have a R Subscapularis Tendonopathy which is ALL very painful. Oddly, I still have normal ROM with the Radiculopathy subsiding when I sleep to the opposite side giving me some relief for ONE day. QUESTION: Should I be doing overhead exercises, especially with weight? It does seem the first chin tuck exercise may be helping having just started yesterday. Possibly your version of the stretching would help, but I am unsure of the rest. Sustained overhead ADL's and exercises have seemed to cause spasms of the trapezius and scalenes.
I don't know how to diagnose what my problem is. Idk if it's TOS, Cervical Stenosis, or the title of this vid. I'm getting scared because my fingers in both hands are frequently numb, which worsens with standing or back movement, & I'm losing ability to pinch or grab things securely. Dropping things. The thumb muscle is seizing up when I flex it, I'm waking up with stiff painful finger joints, & it's almost as if there's no sleep position that won't spark numbness. I have lumbar stenosis & peripheral neuropathy elsewhere. The stenosis is a self diagnosis, but there's a tight stiffness through my entire back, not just lower. Feels like my back is an ironing board. That's how straight & stiff it is, making walking very hard because my balance if off. I can move my neck pretty easily. My doctor is not investigating. Idk if to to do these exercises because if I don't have this & have another condition, it could possibly irritate it. There's times the numbness gets do bad there's burning and little electrical zap sensations. There's tingling in upper back, mostly right trapeze side. Feeling hopeless.
![ILLSLICK - KILLSHOT REMIX [FULL VERSION]](http://i.ytimg.com/vi/RIK8RrqIAzE/mqdefault.jpg)
Thank you! I haven't been able to lay down, even to sleep, for almost 2 weeks and this made me be able to finally be comfortable. For someone like me who cant afford any kind of treatments, including physical therapy, this video is incredibly helpful!
Hey Alisha, so sorry to hear you have been so uncomfortable for so long :-( We have a lot of great content for cervical radiculopathy that may be able to help you get rid of this issue for good. Here is a link to our playlist of videos in case you would like to learn more:
“Cervical (Neck) Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mbB6MFKdws1vpjbW_jyXB5y.html
I found the doctors will call this condition no matter what you tell them, they are useless, i know of two other people in my circle with this condition and seeked medical help, got surgery, this and that and are still in total pain, I have this condition and found you need heat and just leave it to rest and its been 3 months and still problematic but alot less pain. Medical profession has been a total waste of money and time.
@@TheMountainbobcat I definitely what you mean. My doctor ordered an MRI that I can't afford and when I asked him what the next step would be after the MRI he said to pay a spinal doctor do do injections and then if that didn't work then surgery. None of which I can afford so I haven't been able to even schedule the MRI. Its been about 3 months for me now and I still am uncomfortable, not in horrific pain like I was but still can't sleep laying down. And like you said the only think that has really helped is not doing anything, anything including laundry, dishes and so on. When I am sitting I am on a heating pad that is changing the color of my skin. Its completely effected my everyday life, especially with my kids. I dont even want to leave the house anymore because turning my head driving is awful. I hate this.
@@Alisha8596 I've had issues with this for 4 months now. I also hardly sleep at night. Laying on my good side would send pain shooting through my opposite side. I was at the point 3 weeks ago where I literally couldn't sleep at all and was crying at night from pain. I went to the doctor and they put me on diclofenac for imflammation reduction. They said I had trigger points in my back and sent me to PT. The PT said I had cervical issues and I started looking on youtube. After 3 weeks of doing exercises I can lay on my side and get small amounts of sleep. I tend to wake up after 20 minutes to an hour, but it's a lot better than crying because I can't fall asleep. I know I'm not singing the praises of a quick fix, but videos like these have helped me make progress. Keep looking for exercises that help you and do them regularly and hopefully you'll see progress. I also spend time in a hot shower every night just soaking my shoulder and neck for relief.
here in ny there is assistance programs with each hospital, look into it and fill the forms out, easier than you think. Also get things done, tell them to bill you, longs enough you pay something like 50 bucks a month, they have to help you , at least that is what i have been doing. Also, they wont like this but ive resorted to as needed prednisone (dark web) and percocets, zolpiden when it got real bad. The addiction notion is hocus pocus as far as im concerned, ive not graduated to herion nor do i need a day, weekly, batch, on as needed.@@Alisha8596
I have been dealing with this and was diagnosed for almost 2 weeks now. Worst thing I’ve ever experienced. I’m going to try these exercises. I’m 25 yr athletic male, I do not want surgery.
Hi Michael, we are so sorry to hear that you've been dealing with cervical radiculopathy, especially at such a young age. It's good to see that you are looking for an alternative to surgery. If you are interested we offer Virtual Consultations. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, who can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations Please click here:
www.epmanualphysicaltherapy.com/virtual-visit/
We hope you can find some relief soon. We'd love to hear how you are doing as you progress.🙌 Please take care!
It’s an absolute nightmare. I also randomly have a stress fracture in my foot at the same time
I have been watching many PT's describe how to fix this since I've been dealing with it and you are way more in depth and knowledgeable than any of them. I feel like you know exactly what I'm experiencing and you know what to tell me! Thank you so much this is huge!
Dr David is my favourite for explaining & treating this condition. Watching all his podcasts have done wonders. A million thank yous .
He seems to explain every condition he knows about extremely well. I'm so glad I found this therapist. ❤
Glad to hear you all a gaining insight from our posts. This why we do what we do.
How many weeks did it take for things to improve? Did you have bone spurs?
He explains things without scaring you
Thanks so much for providing this information Doc!! We need more people like you in it that love to see people heal. What you and your associates are doing is about as close to altruism as anyone can get. I have radiculopathy in both arms from cervical stenosis, degenerative disc disease, bone spurs and some osteoarthritis, but I have been noticing improvement as I have been using these exercises over the past 2 weeks. My arms aren't falling asleep as often and not at all when I sleep! I used to wake up with my left arm asleep. I feel a bit stronger as my left arm was had been getting hard to lift. I now realize how important firing the right neck muscles as well as strengthening the traps are to making improvements. I had let both muscle groups go over the past 5 months and had been paying the price. I'll do these exercises for the rest of my life!!
I also have stenosis, degenerative disc disease, and osteoarthritis in my lumbar spine for which I purchased your back program. I have completed three weeks. There is less numbness and pain as well as improved strength in my left leg and I'm hopeful about my right leg (it had gotten pretty bad). I also am noticing less pelvic pain.
Shout out to Amber at your clinic!! She has been a great source for information, reassurance and support!! Thanks for being such as great person Amber!!
God bless you all!!
Do you have pain mathew or just numbness? Nice post.
Hi from Manchester in the UK … I have come across this video as I have been trying endless postures/ exercises via TH-cam videos to relieve horrendous pain from trapped nerve in neck, resulting in horrid pain/ pins &needles etc down right arm . 😢I visited a chiropractor last week who I actually think made my pain worse so have scrapped him now… he did these re-adjustments cracking/popping my neck .. it was weird 😮 anyway I have researched you and your practice even though you’re a million miles away and I must say how impressed I am… all day today I have been on & off doing the exercises in this video.. and already I am sure the pain is not as bad… thank you and fingers crossed it will slowly improve .. my trapped nerve came on in June . ..Janine .
Hey Janine, so sorry to hear that you have a trapped nerve in your neck and that the chiropractor might have made it worse :( we are so glad that our content was able to help you and we would love to hear an update soon about how you are doing!
@@epmanualphysicaltherapy thanks for your message! I will update you yes… I’m determined to practice your exercises today .. I am feeling positive ! Janine 😘
@@janinekay have you had improvement?
I also have sharp pains that go down arm ontop of hand and into fingers. I don’t have any neck pain but I’ll have some mild neck soreness when I wake up from time to time.
I've just been diagnosed with this condition. I just happened to find your channel. Thank you so much for taking the time to describe in detail the exercises to help alleviate the pressure in the neck. I'm attending physical therapy right now. I'm supposed to see a surgeon soon. I am going to give your exercises a go and see if I get relief. At this point I'm unable to raise my arm above my head past a certain point. I can see how these exercises might actually be beneficial! Thank you again Doctor!
I wish I found him when I was first diagnosed 12 years ago but better late than never, hope I get good results!
how are you doing now ?? did they help let me know ❤
Thank you so much Doctor...
I am suffering through this pain from 2018 but 3 days ago I found your channel and I do proper streching that you have done in your video and today is the 3rd day my pain in neck is absolutely fine .....
You are truly incredible....
Thank you so much! Been suffering this for 30+ years. I'm going to get started on these right away. I knew the chin tuck, just wasn't doing it regularly nor in the same fashion you described. I have a couple of questions. 1. Does pain at the top of the shoulder blade still mean it's the rib that is causing it? 2. My biggest problem is hands (fingers) getting numb, particularly the right side. I've been checked for carpal tunnel and that is not the case for me. Is this being caused by CR? It affects my sleep very badly.
I can tell you’re passionate about this, I gotta say really motivating
Thank you we are very passionate when it comes back to helping others. Thank you for noticing fresderr!!!!
I have had dizziness for several months with a stinging feeling from this area. I'll definitely try this to see if it helps.
We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you the double chin thing works instantly but I have to do them every morning I wake up stiff every morning in my neck but this is truly amazing . I immediately do this in the morning right when my eyes open and I instantly feel perfect hopefully I won’t have to have any type of surgery.
You can add collagen type 2 for the stiffness. It also helps the body make stem cells and generate cartilage and helps with tendons. 😊
Your videos are brilliant they remind me to do the exercises I should be doing ,you really are a good caring physiotherapist ,thankyou 🥰
Hey Pam! You're very welcome! We are so glad they are helping 😊
I ve been watching you for last 3 days I've gotten more relief from one of yours examples than I have in last 7 yrs dealing with neck headaches and numbness tingling in arms,you rock bro! Thanks
Also like to add I haven't had to try and self ajust my neck until I get a headache trying to get that knot out,
I was feeling a lot of pain, inflammation and stiffness . I have MS. I saw this video and applied the pillowcase method and boy do I feel better. Thank you so much!!! My neck and collarbone has a pinched nerve which radiates to my jaw and brain. I’m not as stiff now and my brain stopped hurting from the nerve pain in my neck after I did the pillowcase exercise. I will continue these suggestions to work the knot out completely. Thanks again for being so smart and helpful. 👍🏼😊
So helpful, much looser now and feel energy instantly increase! Thank you
Many video on relief but this video is detailed treatments. As I am already doing chin tuck and some other traction exercise, I will certainly be including exercise 4,5, and 6 in my daily exercise. Thanks heaps
I have pain from my back shoulder blade down my tricep into my forearm. When I pulled my chin in it makes the pain worse. Should I not be doing the chin exercise then?
Ihank you for your superb teachings. ive had 6 yrs of cervical pain, and radiculopathy. I feel like these exercises can make a big difference if you can get through the regimen and be sore and ready for it. Arent the shrug shoudlers chin tuck exercises and over head shrug one compressing the nerves coming out of the foramen? It seems like it would be aggravating but maybe not? Either way i want to be educated so that I can get the healing to happen. I avoid exercises precisely because it just burns and hurts. But its necessary to maintain strength, makes sense.
After doing the exercises you recommend in this video. It felt so good. I have pinched nerve. TQ and appreciate.
I needed this. I am making a Playlist of your channel specifically for cervical radiculopathy. I am experiencing extremely painful neck pain, especially in the front and weak left shoulder and pain.
My cervixal MRI and shoulder revealed slight loss of disc height.
Mild degeneration disc changes,moderate minimal buge c2/c3, c3/c4 disc protrusion, moderate narrowing. It's a lot going on.
Thank you for the videos.
I am sending you my deepest thank you's and upmost gratitude; for this video and the exercise/stretch videos - have single handedly brought my chin back to better posture, and knowing which muscles that need attention. It honestly be and honor with tears to meet you and genuinely display my gratitude. Thank you for these videos
After years of suffering and being told I had fibromyalgia, I got an MRI on my neck that shows the degeneration, with the consultant wanting to operate. No one was able to work out my symptoms for years because I had pain, yet full movement, which seems bizarre as it was clealry classic radiculopathy (yes was told it was all in my mind, fight or flight, need to have therapy CBT….etc ). I am not kidding this exercise helped instantly, the pain out of my shoulder and down the arm has gone by about 80% - THANK YOU for the video.
I've been dealing with cervical radiculopathy for about a year now, and in my young 20s, and a lot of these exercises have helped me greatly. At this point it seems to be a muscle issue causing me radiculopathy into my arms, and I often find when I try the last 2 exercises, I feel the muscles on the side of my neck, that he explains at 20:50, shouldn't be activating. I oftenly feel those muscles activate the most, oftenly feeling a sort of tight feeling, and I'm making sure I'm doing a full chin tuck, slowly shrug, then hold my arms up against a wall or up above me with my arms nearly touching my ears. I just want to know if it's normal to still be feeling them activate there along with my shoulders and upper back activating. If anyone else has experienced this or has maybe some kind of advice I'd love to be told.
Life saver dear . God bless you . I’ll practice these surely. Thanks
Aww we are so glad you've found the help you needed here, Ivy! Keep us posted on your progress!
I've seen many of these type of cervical radiculopathy videos over the last few weeks, and i must say that you explain things very well.
I have found that the chin tucks which you and many other PTs recommend, increase pains in my arms rather than lessen them. Would have any idea why? I therefore am very wary of doing them.
My pain reduced instantly 😮 god bless you ❤
Hello Doctor , I have stenosis in C5/C6 that creates numbness in the shoulder down the arm into my thumb and forefinger that’s positional with my neck but without neck pain . Any suggested videos?
Thank you so much!! This video in particular just doing it some one day has made a noticeable difference. I have been suffering with this for 6 weeks. My therapy has not Included any of these two shrugging exercises. I am so thankful for your video I feel like youe saving me!!
Can these exercises harm you if there’s anterolisthesis at C3,4? What if bone spurs are part of the problem? Will these exercises be effective? Thank you.
Good question
Thanks for this!! Can the same results be made through traditional shrugs (weight in hands at sides with shrugging shoulders up towards ears)? My rotator cuffs are in bad shape.
I've been diagnosed with cervical radiculopathy since 2018, said incurable. But I'm really vigilant and careful in all activities to keep moving because it affects motor movements. But every time before the rain comes down or the air is too cold in a room, my nerves always feel pain, linen, numbness, stiffness. And this happens repeatedly every time prior to the rain. Usually I go out looking for free air outside the room and open. To keep my balance, I'm exercising lightweight/low-impact 2x a day, but until now it's still not gradually improving. What's the best advice from you for mine Doc?? I'll try to do exercise as you suggestion in this video...hopefully it will works for me...Thanking you in advance...GBU
I’m 39 and I’ve had an auto shop with my husband for 11 years. I also have epilepsy but it’s been fairly controlled for the past 5 years since I started the CBD oil. My husband is the licensed mechanic and rebuilds transmissions but I have helped him with many things over the years. My arms are weak, my shoulders are curving forward, I am getting very hunched over and my left arm is very numb. Last night my middle finger on my left hand underneath had a blue line, which I assumed it was the nerve, so I rubbed it and felt an extreme sensation all the way up to my neck. I got scared because, like I said I have epilepsy, so I automatically started panicking. The sensation was from the middle finger and the outer part of my upper arm to my shoulder and my inner neck. I was taking a shower so I let the hot water run on my neck and shoulders and the blue line on my finger went away as did the sensation. I got an exam and MRI a year ago and I have some issues but they just wanted to give me Gabapentin and Cymbalta. I’m so tired of drugs. Can you tell me a supplement I can use for the pain?
Do you have a video that addresses bucket handle meniscus tear, and if it's treatable without surgery? Thank you.
I found these when I searched his playlists, hope you find what you're looking for th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html&feature=shared
Hey Seniorgal,
Meniscus Tears can be painful and really debilitating. It would be best for you to listen to the videos provided below to make the best decision when it comes to surgery or not having surgery.
Top 4 Causes Of Knee Meniscus Tears”
th-cam.com/video/tHJ3UDhCW88/w-d-xo.html
"How To Test & Heal A Meniscus Tear Without Surgery"
th-cam.com/video/xZCH3sznygg/w-d-xo.html
“What is the Difference Between Grade 1, 2, and 3 Meniscus Tears?”
th-cam.com/video/ZRPRvmYhb38/w-d-xo.html
“Knee Meniscus Help”
th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html
“Knee Meniscus Surgery Help”
th-cam.com/play/PLJVIPiFvv1maIj5ge4oSQTqVs3RzwpqwV.html
Knee Meniscus Recovery Program
The Knee Meniscus Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link:
www.epmanualphysicaltherapy.com/meniscus-recovery
Howdy. How do I know if my neck and shoulder pain is a pinced nerve or muscular?
I do not have a history of neck injury. I am 51, healthy and fit. I was cleaning my wood boiler 4 days ago and it requires stooping down on the ground and putting one hand upward as I pull downwards with the other hand, all while kneeling on my knees and turning my head to look upwards and downwards continously to monitor the locations.
The next morning I felt a medium range discomfort in my left shoulder and neck. Here it is 4 days later with nearly the same discomfort, worse at times. It is good at night until I've been laying down for more than 7 hours, then after I rise it worsens over a couple of hours of standing to do light household work.
It gets so stiff where I can't look downwards more than 50% of usual motion, and 50% upward too, left, and right also. When I do neck traction for 15 to 20 minutes with a towel, hanging upside down, or laying on my back level, it gets much better. Also dead hanging makes it better too. Then it returns about an hour later. I have to repeat this throughout the day to feel better and stay active.
It hurts in the middle of my neck, at the shoulder level, and sometimes across my left shoulder and upper arm, to look all the way down or up, and to look left, to stand for more than 45 minutes, etc.
Is this a pinched nerve, or muscle irritation? It retreats for a while when I do the traction. Thank you!
This is the first time I’ve heard that the deep neck flexor imbalances can contribute to the cervical Radiculopathy. So I’m starting these today.
Doc are these exercises also good if you’re laying down ? Just curios .
Hello.
I am 68 years old. Diagnosed as suffering CERVICAL SPINAL STENOSIS - significant at C5-C6 and medium at C4-C5.
The main issue for me is numbness in my hands (palms, fingers), especially my left hand
In addition, I have some weakness in my left arm (compared to my right arm).
Can you tell me which exercise could help (especially the numbness in my left palm and fingers)?
Thank you
Hello Ronen,
The specific exercise and self mobilizations shown in this video will help the root cause of cervical stenosis and alleviate all your main issue symptoms that you discussed. Please understand that it does take time and consistency is key.
If at any moment you need assistance with the program in this video or any other video you can always book a virtual appt.
Virtual visit link:
We highly recommend a Virtual Consultation service with one of our experienced doctors. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, where they can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures that you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations Please click here: www.epmanualphysicaltherapy.com/virtual-visit/
Another incredibly helpful video! I appreciate your detailed advice and demonstration. I already feel relief and I am so grateful. I've watched this twice now and taken notes. Thank you so very much for sharing this.
Hi Lori, Thank you so much for your kind words and for watching the video twice-it's fantastic to hear that you're already feeling relief! We're so happy to hear that the advice and demonstration have been helpful for you. Your gratitude means a lot to us, and we’re so glad you’ve found the content useful. Wishing you continued relief and a smooth path to recovery! 🧡
been having rib pain on right side and arm tingling with some neck shoulder pain once in a while did these exercises felt better instantly thank you been having this for over a month and even a and e didnt tell me this just chexked my heart lol
a very helpful explanation for what to feel for chin tucks/double chins,.Thank you!
I can only say wonderful!👌🌻 very well explained 🍀and thank you so much it was of a great help 🌿☘️
Hey there, you are so welcome and we are very glad we were able to help you! Thank you for the kind words and support!
Thanks for the demo very educative and effective excercises.
You way of teaching is par Excellence
Thank you Shash!!
Hi Dr. David. Off and on for a very long time I've been using about 10 pound weights in each hand for the overhead shrugs b/c I believe an older video of yours said the higher the weight the better Is that still okay?
Hey Barb! Yes, eventually you need to lift more weight overhead to get even stronger! Just make sure you shrug all the way up with your shoulder blades. If you cannot fully shrug, then you need to reduce the weight.
Thank you --good video. These exercises helped me.
Your videos have been very helpful for me. Thanks.
You are welcome!
Very helpful I’m gonna apply this. I have notice that I’m losing strength in my arm. Does this help with getting my strength back fully ? And also how long does it take for your arm to get its strength back roughly ?
Thank you for this. I knew there was other issues that my PT was not addressing. However what do I do if the chin tucks causes significant nerve issues?
Thank you. Your explanations for the exercises makes it very helpful to understand why we do it. Sir, just one question, would it be a good idea to add neck extensions using towels to add to this plan?
Hello! Dr. David does provide a towel distraction exercise that is helpful. Most people who have cervical radiculopathy symptoms are suffering from excessive extension therefore promoting more extension can exacerbation the symptoms.
Hello Dr. David Thank you so much for your videos. 2 years of physical therapy did not make much difference for me why I understand now after watching your videos. I have disc herniation at my neck and back. Doing exercises you have showed for sciatica helped me, I have a question regarding these neck exercises though…can I do chin tucks if I have straightening of cervical lordosis? Please let me know.
Is it okay to do tiggerpoint pressure to sore muscles in my upper spine
If you’re hurting only on one side, should you still do both sides just to “even” the outcome or benefits?
Pls teach me in simple & elaborate manner the Cervical Exsercise as I am also a patient of shoulder cuff Rotater tendens
Tear off Thanks Sir
Thank you for this. I hurt my neck in jujitsu almost like whiplash I landed on my head from a roll. Initially I couldn’t do chin tucks at all, I can now but I still feel some pain at the base of my neck when I hold a chin tuck. Should I hold this anyway or stop when the pain comes?
Thank you Doc! I really appreciate it. Please keep posting!
Hey Floyd! You're so welcome! Definitely will! 🙌🏽
What can I do for pain in my shoulder blade area that radiates down my arm?
Dr., what is the estimated time that this exercise will work and get rid of all the symptoms
Thanks for sharing this different approach! If you do the overhead holding exercise every hour, would you still need to do isolated chin tuck or would one replace the other?
On a side note, I've noticed when driving some newer cars (like a tesla) the head rests point forward a lot, almost forcing you to extend you head. I found that very uncomfortable and I guess it's not good for your posture but they are making up for the direction people are moving toward (in a bad way!).
Thank You Doctor❤
Hey Drew! You're extremely welcome 🙏🧡
If the exercises increase pain in my armpit and down my arm should I do different exercises?
I'm going to try this, I have a pinched nerve in my neck.
The pillow case stretch over those top ribs sends a severe tingling down my right arm into my two little fingers at the bottom of my right hand and causes more numbness. I surely wish this one would work without the discomfort as I want to relieve the pressure on the nerves that are causing the cervical radiculopathy.
Hi and thx. These work for c8 t1? Like ulnar nerve?
Much Gratitude 🎉❤😊
Hey Drea! Thank you so much for your support! 🙌🧡😄
Do you have videos related to frozen shoulder. My shoulder/arm is weak. Can barely lift it up.
Thank you!!!🙏☺️
You're welcome! 😊
What about stenosis in C5-C6, I feel some increased numbness at times in my bicep into my thumb and forefinger doing the chin tucks especially setting in a upright posture, standing seems fine
Hi I am week 1 into a pinched nerve in my neck and am in quite a lot of pain. Should I wait until pain subsides somewhat or begin now? Thx
Hi David, we hate to hear that you are in so much pain! 🥺 If the pain is so intense that it hurts to move at all please give yourself some time for the pain to subside. Using heat can be soothing for the pinched nerve.
If you can get some movement you can do these exercises at the lowest intensity. NEVER, push through the pain. You may feel some discomfort but not pain. Keep things gentle. Once you get a bit more movement you can gradually increase the intensity.
We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you very much - would a hot tub be over doing it at this early point? Tub then ice? Thx again
Have you seen the "iron neck" device? I have it and it seems to replicate these movements
Thank you thank you thank you! Much appreciated
Hi Marrissa, You are very welcome! We hope this can get you started on the road to recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!
I had knee surgery 5 years back also & I am quite good with knees
I am in so much pain. Have had herniated discs for years now but for the past 2 months I'm experiencing terrible neck, shoulders pain and even heat in the bottom of my legs, both sides. Medication is not working. Physical therapy is meh for me as of now. I've been following several physical therapy TH-camrs and sometimes they help, sometimes they don't. 😢😢
Will these exercises work also for forminal stenosis so I can prevent having surgery -forminotomy? Appreciate your professional opinion?
Hello xochitl,
Yes, this program will assist in helping foraminal stenosis. With these exercises please know that consistency is key. Doing them for only one week is not what is necessary because we are talking about years of changes that occurred to your neck over time. Give them a try and strengthen, we are sure that you will notice a difference.
Hi Sir does a pinched nerve affect the legs. My legs are tingly. I have a pinched nerve c6. Thanks
@epmanualphysicaltherapy same question can pinched nerve affect legs at all? or possibly from over stretching neck? Got Herniated disk and Pinched nerve around area C5 C6
This is hello my neck a lot thank you so much ❤
Hi LoanTran, that is fantastic to hear! We wish you continued relief. 🙌
The double chin movement, and especially the double chin rotating neck, hurts my shoulder. Does that mean it isn't cervical radiculopathy that I have?
Hey Rilasis! Not necessarily! It might just mean you're doing the exercise a bit too hard and maybe you need to back off a bit and shorten your motion! Take it slow when doing new exercises!
All the best
I think I have a combination of my chronic cervical radiculopathy and thoracic outlet syndrome, do you have exercises for thoracic outlet syndrome or is that the pillow case exercises?
Hello Rg9749,
This video does cover the activity for thoracic outlet. When Dr. David covers how to move your first and second rib is where you gotta listen for thoracic outlet. However all these exercises provide exactly what you need to start feeling relief.
@@epmanualphysicaltherapy great, thanks so much! I was so paranoid my hand was going to become paralysed til I found these videos!
Thank you for finally explaining a proper chin tuck- doing it like a pigeon head lol caused me a lot of pain. I was using the McKenzie method for neck pain and I feel those extension, flexion chin tucks exacerbated my pain and maybe even caused disc bulging/stenosis. The neck is very sensitive - if any physical therapist gives you the McKenzie method exercises, I suggest you NOT do them and find another therapist! Don’t want people too suffer more like I did.
Side view for the wall shrugging exercise would be helpful.
I wanted to ask and forgot, "How does strengthening the muscles in the upper traps help relieve pressure of the nerves in the neck? I dont understand how the mechanics work. LIke wouldnt the muscles occupy more space in that area for the nerves to pass?
The exercises build the muscles that carry your head thereby reducing the chances of nerve compression. Now remember that the nerves come out through the gaps between the cervical bones joints c1 c2 ...c7.
The muscles you build do not come out through muscles don't go through those joint openings it's the nerves only that go through those openings.
I fell in 2021 and my head snapped back so hard and on my second oldest sons Birthday January 21 st 2022 I started screaming and ended up in the ER and they shot three medications into my IV back to back and I was prescribed flexarol or something like that and I started throwing up and I was also having back pain in my lower back but was refused a MRI back then and I decided to go to a chiropractor and he confirmed that I shifted my spine I fell so hard and I finally got a MRI April 2024 and it was confirmed that I shifted my spine from the fall in 2021 and I never got the in home physical therapist since May and I also have nerve damage from my feet to my waist and I had to learn how to walk smile and write my name again in 2016 and I did all three in 6 months and I moved to another state after my doctor's in the previous state had me stabilized but the state That I moved decided not to go on my written medical records of all my diagnosis and took me off the meds I was stable on and I'm back to where I started like my said I walk like I'm drunk from being unstable with the numbness but I joke back and tell her.. I'll be walking sober again but I'm lying to myself... doctors are ignoring me and I'm 63 going on 64 this year God Willing and I understand that People joke about going to These doctors and tell them my neck and my back hurts and they get prescribed meds and controlled substances to abuse or sell and I'm really saying that and I'm on NO medication...😢
I am not able to pull the pillow case due to loss of strength in the arm. Feels like low electric shocks down my arm, especially at the fingers. My pain is behind the shoulder blade and down the arm.
Me too. Trying desperately to avoid C 567 fusion. L hand trouble too. Scary. Hope your situation improves.
You say to do this for 10 reps every hour, but how long should you do it? Until there is no more pain, a month or?
Hi Bernat, Thank you for your question! The duration of recovery can vary widely depending on factors like the severity of the issue, personal commitment, and other medical considerations. While there's no definitive timeframe, we recommend incorporating these exercises regularly. It's a good practice to continue doing them even once the pain subsides, as this can help prevent the issue from recurring. Staying mobile is essential to avoid muscle atrophy and maintain overall joint health. We wish you all the best in your road to recovery!🌟
Can’t wait! all new ideas !
My neck, shoulders and hands have really been flaring up recently and this exercise now exacerbates the pain along the top of my left shoulder from the neck radiating to like the lateral ball and socket region. Is there
I have both bilateral carpal tunnel and cervical radiculopathy and find my hand/wrist strength/pain struggles with these exercises. It is so frustrating.
you rock... Just wondering... Can Cervial R. with the first rib etc etc... .. cause cognitive challenges and vision stuff?
I cant seem to feel those neck muscles engaging at all. I've been having slight weakness in my arms and tingling and numbness in my pinky flinger worst at night. A neck Xray showed arthritis. I'm going for an MRI next. Hoping I can get this resolved.
Should we do the chin tucks if it causes the tingling/pins and needles sensation in hands?
Hey Angela! It is possible that this exercise might feel a bit uncomfortable at first but if the tingling/pain sensation you are feeling is more of a pain than discomfort than our general suggestion is to stop doing it. Usually a 2/3 level of pain is okay on a scale of 1-10 but anything more could be doing more harm than good.
It is okay if this exercise isn't a right fit for you at the moment, focus on the other exercises for now if they are working for you and you feel confident that you can do them well.
We hope this helps, we wish you the best! 🙌
@@epmanualphysicaltherapy thank you! No pain except for occasional aches in my back at the end of the day. Just a lot of tingling, pins and needles feeling during the exercises and when my head is down and arms are out in front (washing dishes, cooking, chopping food...). I hope my body is healing itself.
@@epmanualphysicaltherapy thank you! I'm happy to report that my radiculopathy has all but healed! Just very minor and occasional numbness. I think it will completely heal. I'm about 8 weeks out from first sleeping on my neck wrong and dealing with the issues from the pinched nerve.
@angelapolly1 good to know you recovered.. how did you do that.. did you get any physical therapy sessions or chiropractor sessions or only home exercises from this video?
@@akhere4279 Yes, thank you! If you're suffering through this right now, I am sorry. I found great comfort in reading the healing success rate. I would occasionally do some exercises like the ones in the video and others I found on youtube by reputable physical therapists. Mine started suddenly after waking up one morning a few days before Veteran's day - felt like I slept on my neck wrong but worse than ever before. The sensations and pain went through phases with me. 1st, the achyness, once that subsided I felt like a pulling/stretching sensation down the back of my left arm, then it changed to numbness when I would be standing and holding my arms out (to wash dishes, cook, do my daughters' hair...).
I could tell that it was getting better LITTLE BY LITTLE each day. Even though it was very slow for mine to heal, it was NOT getting worse. I set a date (3 months from onset) to see a doctor - planned to see a spinal specialist - if it was not better. That date is around this time now (early February). I only have SLIGHT and not often tingling in my hands now and I believe my body will continue to heal itself.
What I did: I mostly trusted my body after reading the statistics and tried not to aggravate the nerve, I did occasional "flossing" - a simply movement on many of the youtube videos I watched, I would lay on my back on the floor and push my head into the into the floor (so it wasn't moving but still exercising my neck muscles). A chin tuck for me early on caused me too much pain, at the time of my comment on this video it was no longer causing me pain but major numbness and tingling and still does now but to a much lesser degree. I noticed my symptoms were WORSE after going to the gym and doing upper body strength exercises. Coldness (where my muscles would tense up) also made my symptoms worse. A heating pad and warm baths helped my muscles relax and feel better. My symptoms were the worst at night trying to fall asleep but great in the morning (after my muscles had been most relaxed.) I had to cut out upper body strength exercises which I just picked back up a couple of weeks ago - taking off for a month+ set me back but it was worth it to allow my body to heal.
So, rest, heat, and a few selected exercises from videos like this done occasionally (listening to my body when it was too much) -- all that helped me. Avoiding the things that made it worse - tense muscles (caused by cold or strength training) and exercises that causes too much discomfort.
I jope this helps. It was awful. Your body WANTS to heal. It's designed to heal as much as possible. But like I said, I did have a plan to see a doctor if it wasn't getting better within a certain time frame and as days went on, I COULD tell it was changing and getting better - albeit very slowly.
I just attempted to do the double chin and neck rotation and I felt a bad pain at the base of the back of my head and dizziness... what am I doing wrong
I had ACDF at C5, 6 and 7 six years ago. C8 finally went out a week ago. That chin tuck is agony.
So sorry to hear that, Matt! Any sort of discectomy or fusion in the spine can definitely cause pain with movement. Especially in your case when you have had both! With these types of surgeries, our recommendations tend to change on what should be done. It becomes a lot more important to listen to the symptoms you have and find movements or exercises that just feel good.
Hey Matt! We are so sorry to hear that you've been dealing with some cervical issues for some years now and that the chin tuck exercise is causing you agony. Our suggestion is that you avoid the chin tuck and instead focus on the exercises you can do. Here are some exercises that you can do with a towel or pillow case that could potentially help with stiffness and ease you in to being able to tolerate and more over the long term:
"Neck Pain & Stiffness Relief In 30 Seconds Using A Pillowcase"
th-cam.com/video/HR1ykD_p8vk/w-d-xo.htmlfeature=shared
We wish you the best! 🙌
thanks
Hey Amar, It's our pleasure to be able to assist you!
Could you explain your upper rib stretch exercise in more detail? I feel nothing at all on this exercise, and your comment about moving down to the next rib is confusing. Thanks!
When shrug to ears and hold it. Are t going to feel it on the side of neck a little?I noticed my neck get worse when driving. lol doing this won't hurt stenosis. Correct?
Hello Vaughny,
When doing this exercise correctly you should feel it in your upper trapezius muscle in the back and either side of the neck. It should not be felt in the front unless it is being done incorrectly. The reasoning for this exercise is to relax an overworked scalene muscles in the front of the neck and promote appropriate activation that will restore normal neck position. A forward head posture is what hurts stenosis , we are trying to reverse and strengthen that motion.
Try doing these in the mirror to make sure your head and neck is not over extended .
If you feel you maybe doing this incorrectly you can always book a virtual apt and meet with any of your highly trained physical therapist that can guide you.
Virtual visit link:
We highly recommend a Virtual Consultation service with one of our experienced doctors. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, where they can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures that you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations Please click here: www.epmanualphysicaltherapy.com/virtual-visit/
@@epmanualphysicaltherapy thanks you sooooooo much. I'll try the mirror first. I appreciate it. I think I try too hard to get traps to ears. And maybe squeeze too hard. I'll look where my neck is positioned
Outstanding video the moves really helped more than just stretching the scalenes
Thank you for the great information! I am a retired 71 y/o PTA with R C5, C6 Radiculopathy for 2 years (just diagnosed per EMG). I did not know a long-standing radiculopathy could be resolved. I have just finished physical therapy using ASTIM with little resolve.
However, I have had a shoulder injury since 2019 involving a R SLAP, as well as a 1 and 1/2" Supraspinatus retracted near full-thickness/width tear. Additionally, I also have a R Bicep partial tear. Lastly, I have a R Subscapularis Tendonopathy which is ALL very painful. Oddly, I still have normal ROM with the Radiculopathy subsiding when I sleep to the opposite side giving me some relief for ONE day.
QUESTION: Should I be doing overhead exercises, especially with weight? It does seem the first chin tuck exercise may be helping having just started yesterday. Possibly your version of the stretching would help, but I am unsure of the rest. Sustained overhead ADL's and exercises have seemed to cause spasms of the trapezius and scalenes.
Write a book !
Please make a video on cervical myelopathy and exercises for curing that.
Hey Piyali, Thank you for the suggestion!🙌
Nothing hurts right now. It's the ongoing noise. Sounds like Velcro every time I move my head. Doctor says I have arthritis, narrowing on C5,C6
I know that feel/sound😮
I don't know how to diagnose what my problem is. Idk if it's TOS, Cervical Stenosis, or the title of this vid.
I'm getting scared because my fingers in both hands are frequently numb, which worsens with standing or back movement, & I'm losing ability to pinch or grab things securely. Dropping things. The thumb muscle is seizing up when I flex it, I'm waking up with stiff painful finger joints, & it's almost as if there's no sleep position that won't spark numbness.
I have lumbar stenosis & peripheral neuropathy elsewhere. The stenosis is a self diagnosis, but there's a tight stiffness through my entire back, not just lower. Feels like my back is an ironing board. That's how straight & stiff it is, making walking very hard because my balance if off. I can move my neck pretty easily. My doctor is not investigating.
Idk if to to do these exercises because if I don't have this & have another condition, it could possibly irritate it. There's times the numbness gets do bad there's burning and little electrical zap sensations. There's tingling in upper back, mostly right trapeze side. Feeling hopeless.
Problem I have is sitting. The pain gets worse when I'm sitting. Especially sitting and raising my arm
Same
@sameenkhan8157 i was able to fix my problem by doing chin tucks. Do as often as you can. Hope it works for you