3 SAFE Exercises for a Pinched Nerve in Neck (Cervical Radiculopathy)
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- เผยแพร่เมื่อ 16 พ.ค. 2024
- Shooting pain down your arm or pins and needles in your fingers might mean you have a pinched nerve in your neck.
First step? Go to the doctor! They'll check for disc slippage, degeneration, and arthritis.
Dr. B dives into what to expect when you go to the doctor for neck pain or radiating pain that might stem from pinching a nerve in your neck.
Then, learn why the systems in your neck start deteriorating (sometimes as early as 30) and possibly lead to arthritis.
But there's good news. Many times, you won't need surgery for a pinched nerve. Coach E jumps in to show you three exercises you can do to ease the pressure and release muscular tension around your neck.
For the first exercise, take a moment to relax your shoulders and neck before you begin. Take deep breaths.
The second exercise only needs a convent wall to lean back against. It'll help decrease the muscle tension.
While doing the third exercise, keep mental tabs on your form, especially your shoulder girdle posture.
Frequency is helpful for this routine. Try to work it into your schedule one to three times a day, every day for two weeks, for best results.
If this helped ease the pain in your arm or neck or numbness in your fingers, click those like, subscribe, and notify buttons. You'll be the first to know about new content each week, so you can keep moving freely and without pain.
00:00 - Intro
00:15 - Determine why you have pain or tingling
03:22 - Deterioration of your neck and foundation for movement
05:50 - Intro to the neck exercises
07:19 - Supine Chin Tuck
10:09 - ASMR: Lateral Neck
12:43 - 6-Way Neck ISO
15:50 - Programing, Progression, Sets and Reps
16:32 - Summary and next steps
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ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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I did the 3 step exercises and my neck and shoulders were greatly improved. The pain in my neck is gone and I will still do the exercises to make sure my neck stays free of pain. Thanks to both of you.
Woooow!
That is so great to read.
Thanks for trying it out and letting us know.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
How long do u had this pain how do u diagnosed this as pinched nerve pls tell me
I have a fused C6-C7 (birth defect) and a chiropractor’s x-ray imaging showed this plus bone spurs. I work sitting 7-8 hours a day from home and recently my Ulnar-Radial nerves started flaring up something crazy. Anti-inflammatory meds do help, so does ice & rest, but I did these micro-movement exercises (plus some “sitting desk” type movements) yesterday. Definitely released the traps and supporting fibers to the point of ZERO pain and that numbness left for several hours. Back at them today, these really work!
Awesome!
Thanks for trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Y’all are the best! Thank you for helping so much through the years! 💞✌️
Awwww....thanks :)
That first exercise was really really good, exactly like how I coach my patients in the movements we do in our sessions.
Thanks for that :)
Thank you for this detailed explanation.
You are welcome!
Good luck finding a doctor who will even do your tests. I’ve been to several, they’ve never done anything like this. Those were ortho’s and even had a neurologist same thing. It’s all about finding the right doc.
Thanks for your thoughts.
Did you try out the exercises?
- Coach Joshua, Team PM
No not yet. I will try though.@@PrecisionMovementCoach
So true, everyone is a “specialist” for lower back pain. My physio told me there are no exercises for upper spine bulging disc 🥴 it will heal by itself
Great video thank you!
And thanks 🙏 to all of the comments, they’re extremely informative and helpful! ❤
You are so welcome!
Thanks for watching and commenting.
Let us know if you have any more questons :)
- Coach Joshua, Team PM
another GREAT video keep them coming THANKS
Thanks, will do! :)
Thank you soooo much very useful and helpful. I will do every day for a week or two as suggested. Blessed relief!
You're so welcome!
Thank you for this! 👏
:)
An excellent and informative video. Thank you!
Glad you enjoyed it!
TY!
I found these too! I use my hand holding over the top of my head to the opposite side to do the ISO.
I also generally use controlled twitching and clinching to condition the tiny stuff.
You are so welcome and thanks for commenting :)
How are you now?
- Coach Joshua, Team PM
very well explanation ❤
Glad you liked it :)
No numbness or tingling down the arm for me, but my physio has still said i have a cerivcal pinched nerve! Positive Spurling test (increase sharp pain and symptoms on affected side around the neck and trap). Will try these exercises out. Thank you!
Thanks for sharing that and keep us posted on your progress.
We really appreciate you stopping by :)
- Coach Joshua, Team PM
Very effective exercises. Thank you.
You are welcome!
In the video, they say 'First step? Go to the doctor! Here in the UK, it's easier to try and walk on water than get a doctor's appointment.
They’ve all disappeared!
Correct and shocking what do we pay our National Insurance for to go into a cue just to get a phone call sometimes a few days later
Sorry to read that and good luck.
Hopefully, the exercises are safe for you to try :)
- Coach Joshua, Team PM
I'm so sorry. In the US, the time to see a doctor is hit or miss depending on where you live. Some states have far more doctors (and teaching hospitals) so the wait for a specialist is maybe three months at most. When I had the symptoms described in this video, I was given a same day appointment with my GP who ordered an MRI. I was able to get the MRI in about a week. It would have been sooner had I not required sedation (my claustrophobia is severe). The appointment had to be for when one of the anesthesiologists was available to be in the MRI area to administer sedation and monitor me. It must be frustrating and upsetting thst it takes so long to get NHS care. I was shocked that, in addition to the wait time to see doctors, that specific cancer screening procedures start much later (age-wise) in the UK than they do in the US. I can't help but, wonder if that's due to the same reasons it takes so long to see a doctor and to have scans done.
The same situation in Slovenia. Problem is that health care is state-ownwd.
Thanks 😊
:)
I felt a little better after doing the PT thank you
Awesome!
Thanks for trying it out and letting us know :)
- Coach Joshua, Team PM
So glad I found this channel ❤
I am currently dealing with a injury to my neck and head. In all the doctors I have seen over the past two years, I end up being sent to pain management. I have been in severe pain as described at the beginning of this video.
All I have been offered has been steroid shots and black box medication….
Please lead me to a doctor that will help.
Thank you.
I’m so glad there are doctors that can lead me to relief.
Hi and thanks for stopping by. We really appreciate you trusting us to guide your efforts.
Check out the video description for more ideas. Especially the Neck Pain Solution program.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you, grasshopper
Very welcome :)
Hi is it possible that I can have cervical radiculopathy that causes pain and discomfort in shoulder but I have absolutely no neck pain. Great video as always.
You can have shoulder pain that is radiating from the neck without much neck pain- there usually is some stiffness of the neck. Usually pain in the shoulder that is coming from the neck is more on top and posterior in location.
What doc said :)
Posture. Simple but important.;) like brushing n flossing , keep at it.
Well put!
I have a question.Could I do those exercises on a back inversion machine?
No. Do them they way that they are demonstrated for optimal effect :)
- Coach Joshua, Team PM
I wonder if the same thing but a bit further up could be the cause of my horrible headaches when bending down or leaning forward. There is a slight tenderness on the right hand side of what I think is maybe my c5 but maybe higher, and I've always just thought that it is stemming from that. Physio did say my neck was significantly tighter at that side and did some work on it last week but still the extreme headaches continue
Thanks for sharing.
These exericses are a good start. The Neck Pain Solution program is even better. Read more about it in the video description and let us know if you have any questions :)
- Coach Joshua, Team PM
I’d a bad shoulder went for massage and girl used that deep pressure and could hear the crunching/cracking of the muscles in shoulder
and left with awful nerve pain and burning in arm. Been private and told it’s trapped nerve in neck and my thumb is numb. It’s going on 6 weeks now and just so worried incase it’s permanent? Any advice much appreciated 🙏
Thanks for that info and we are here to help.
Did you try out these exercises?
- Coach Joshua, Team PM
Excellent video! As always:)
Let me have one question - in 5:35 you mention possible pain and numbness. If I don't have them or they don't increase during or after the exercise, then does that mean the exercises are safe for me?
Or is it possible that they will be delayed and occur several hours later or even next day?
They are safe if you do not experience immediate pain/numbness. It's hard to comment on potential symptoms that have yet to arise.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachThanks!
C8 is the issue with me ! I have numbness in my right 4th and 5th finger. It drives me crazy dont know how this happened
Yikes...did you try out the exercises?
- Coach Joshua, Team PM
Same for me
posteracentral disc protrusion with annular tears at c6-c7 level, causing mild spinal canal stenosis with narrowing of the vental subarachnoid space
I did I'm going for a MRI soon
I got horrible tinnitus out of nowhere 3 weeks ago in my left ear with no clear explanation. While doing the supine chin tuck exercise the loudness of my tinnitus goes through the roof for the duration of my head being elevated and returns to the base value when relaxing. I'm curious if the tinnitus could be related to a nerve issue in the neck?
Thanks for sharing that and it's entirely possible.
Try out the exericses 2 - 3 times weekly for at least 4 weeks and send a report. We can go from there.
Talk to you soon :)
- Coach Joshua, Team PM
Can a cervical radiopathy cause scapula pain and occasional hand numbness? (also the scapula pain doesn't appear localised on a muscle, and trying to massage-ball it only makes everything worse)
Hi and thanks for asking.
It can be related and definitely avoid any exercise that causes more pain unless you can modify it. For example, using your fingers instead of the ball may help.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I suffer from hyperacusis and chin tucks make my symptoms worse (painful hearing sensitivity raises), I wonder why is it...?
Hi and thanks for asking.
It's hard to say from our vantage point but back off on the movement and duration of the exericse, and keep us posted on your progress.
Also, consider starting the Neck Pain Solution program. It was designed for people like you. Read more about it in the video description, and let us know if you have any questions :)
- Coach Joshua, Team PM
I have this problem and have had many MRI’s. The doctor told me to come back if my hand stays numb and that’s when they would do something. Can the nerve be destroyed?
With chronic pressure on a nerve it can be damaged- but usually the numbness would affect only part of the hand and their may be associated weakness.
It is possible and we hope that you have not progressed to that point.
Did you try out the exericses?
- Coach Joshua, Team PM
when i lay supine, I cant rest my head on the floor, its about 2-3 inches away , what can i do to start fixing that?
Thanks for sharing that and asking for advice.
Check this out next:
th-cam.com/video/_-KNO3GE0l4/w-d-xo.htmlsi=cLD_tsdWCGPdU8jg
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
❤❤❤
:)
What about neck extension?
What about it?
We are here to help. Let us know some more info and clarify your question so we can better assist you.
Talk to you soon :)
- Coach Joshua, Team PM
Great exercises. Thank you. By the way, shave your head; you've got a good head shape. :)
Haha, thanks ;)
Appreciate the support and comment!
This is exactly my problem
You are in the right place.
Did you try out the exercises?
- Coach Joshua, Team PM