A trained physical therapist can demonstrate the best stretches to relieve pain stemming from compressed nerves in your neck. Here are some of our go-to gentle exercises:
If your trapezius muscles, located in the back of your neck, are too tight, they can compress your spine and nerves.
- Place your right hand below your thigh
- With your left hand, bend your head to the left side
- Hold for 30 seconds. Repeat 3 times on each side
A chin tuck reduces tension by lengthening your neck.
- Place your fingers on your chin
- Push your chin toward your neck
- Hold for 3-5 seconds, and repeat 3-5 times
A compressed nerve can decrease your neck’s range of motion, although performing head turns in a slow, controlled manner may help.
- Straighten your head and neck, so you’re looking ahead
- Slowly turn your head to the right. Hold for 5-10 seconds
- Slowly turn your head to the left. Hold for 5-10 seconds
These exercises release tension in the shoulder and neck.
- Lift your shoulder blades, and roll them back and down
- Repeat 5-6 times
- Do exercise in the opposite direction
While these stretches and exercises are a great start, our trained cervical radiculopathy specialists in NJ will be able to curate a comprehensive exercise program customized to your specific needs