The best treatment for a pinched neck nerve (causing shoulder pain, arm pain, rhomboid pain, or pins and needles or numbness in the hand) involves 3 key motions: retraction, traction & lateral flexion. These movements give the greatest relief from ‘cervical radiculopathy’. So, here are the best pinched nerve exercises.
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0:00 Intro
0:27 EXERCISE 1. Retraction with traction
1:30 EXERCISE 2. Retracted lateral flexion
2:24 EXERCISE 3. Chin-tucked Thoracic Cat-Cow
3:17 EXERCISE 4. Reciprocal Inhibition with traction effect
3:55 Inflammation & Centralisation
4:21 Things to AVOID. IMPORTANT!!
4:59 Red Flags. (When to see a doctor)
5:23 Posture is the key!
THINGS TO AVOID. IMPORTANT!!
Looking at your phone in a flexed position on the sofa, or in bed, is THE most common cause of nerve pain down the arm. So, lift your phone to a higher position when you sit, and lie on your side to look at devices in bed (with your phone on the pillow next to you).
Exercises for a pinched neck nerve that are best to avoid: Try not to look up too much when you have a pinched nerve causing arm pain, as this will compress the nerve more. And avoid exercises where you lean towards the painful arm.
CENTRALISATION
You’ll know you’re improving if the numbness, pins and needles or pain down the arm (or upper back pain) starts to recede towards the base of the neck.
WARNING SIGNS
If you start to get prolonged numbness in the arm or hand, or any muscle weakness in the arm or hand… go straight to your doctor.
MORE EXERCISES FOR A PINCHED NECK NERVE
Posture is the key with a pinched nerve in the neck, so these exercise can help reduce any pain in the shoulder going down the arm or pain in the rhomboid area too...
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#bodyfixexercises #armpain #rhomboids
16 май 2024
