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

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


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

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

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

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

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

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

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