The SIMPLEST Way To Relieve Shoulder & Rhomboid Pain, or a Pinched Neck Nerve
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- Опубліковано 12 чер 2024
- Relief in under a minute from Shoulder Pain, Rhomboid Pain, or Nerve Pain Down Your Arm from a pinched nerve in the neck. Sounds too good to be true eh? But as one of my viewers shared, this is what happened for him after a YEAR of shoulder pain and arm symptoms. So here's 3 version of this exercise to try...
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‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:21 VERSION 1. Against a Wall
1:09 VERSION 2. On a Bed
1:29 VERSION 3. Add a Stretch & Nerve Floss
2:01 Other Techniques
This simple exercise opens up joint space at the back of the neck & upper back, making more room for irritated nerves. It mobilises spinal joints, reciprocally inhibits muscles at the back of the neck, and even stretches the deep spinal extensors which when tight cause poor posture.
OTHER EXERCISES TO HELP THESE THREE TYPES OF PAIN:
Rhomboid Pain. How To Fix Shoulder Blade Pain Quickly.
• "Rhomboid Pain": How T...
How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain
• How To Fix A Pinched N...
Is THIS Why Your Forward Head Posture & Shoulder Pain Isn't Improving?
• Is THIS Why Your Forwa...
Shoulder Tension! How to Fix Shoulder And Neck Tightness
• Shoulder Tension! How ...
Loosen The Base Of Your Neck... & Improve Your Posture
• Loosen The Base Of You...
AND POSTURE EXERCISES FOR THE NECK & UPPER BACK IMPROVE THE SAME THINGS...
The 3 Ultimate Neck Hump Exercises… After 1 Year Of Trying EVERYTHING
• The 3 Ultimate Neck Hu...
The Best Posture Exercise Ever?? “Sphinx Retractions!”
• The Best Posture Exerc...
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#bodyfixexercises #armpain #rhomboids
![Exercises To Fix A Pinched Nerve In Your Neck [WORKS FAST!]](http://i.ytimg.com/vi/pr3ywMA_lXc/mqdefault.jpg)
![Exercises To Fix A Pinched Nerve In Your Neck [WORKS FAST!]](/img/tr.png)
Thanks to the "Toast Hunter" for the comment that inspired this video! If you've found relief from these symptoms from an exercise that really made a difference... let me know if the comment section below! 🙌
😃👍
Tried the first exercise you suggested, towel behind my head, back against the wall. Did five reps, holding for eight seconds. Nearly all of the pain I'd been experiencing for the past week was gone. You, sir, are a wizard and a wonderful human being...thank you!
Great job! Chuffed to hear it!
I just wanna come back here and express my sincere gratitude. I've been struggling with insane shoulder pain for a year now, doing these exercise 3 times a day for 3 days literally eliminate my pain all together. It's crazy and frustrating how physical didn't even thought about nerve in their program I would have saved so much time. But I found it so thank you very much, you can't imagine how happy I am!
I'm so glad for you! Thanks so much for taking the time to come back and write this message. Makes my day hearing stories like these!!
Thanks for your videos.
I have seen osteopaths, chiropractors and many masseuses over the last 3 years with neck, shoulder, rhomboid and arm pain. Over the last 3 months have had pins and needles from my elbow to the tip of my ring and little fingers and felt like I had a ball in my armpit with severe shoulder rhomboid pain. The pain got so bad I was struggling to drive my car, work and sleep, it felt like I had a skewer down my arm. Twice weekly trips to the chiropractor for the last 6 weeks was doing nothing, even though he had diagnosed a pinched nerve at C6 or C7. Your videos popped up in my UA-cam feed 3 days ago and now I am virtually pain free. Thank you, the relief is beyond words.
Awesome, Scott! So glad to have helped!
I'm doing a video in about two weeks time I think about Thoracic Outlet Syndrome. Check that one out too, cos armpit pain is a classic sign of it.
If You can find a good myofascial trigger point release therapist, they're the ones who work on soft tissue and nerve issues. This therapy gave me my life back after 17 years of pain due to a terrible hit-and-run car accident in 1986 that fractured my rt. hip. My other diagnosis was thoracic outlet syndrome, and I did have surgery, where my first left rib was removed. Later, I got hit head-on in 2006... Sure, I do spend a few weeks in therapy if I throw out my hip, but I've been living relatively pain-free for many years, and I'm now 70. Thank you for these videos. They're the best ones I've seen so far. I like it they're short and to-the-point. And yes, they are helping me. Can't wait to see your thoracic outlet video
@@yvetteandjorgenlarsen9753thanks for the info. Just went to doctor and they are clueless, sent for nerve conduction test which was normal. (no shit doc.) Chiro I was going to also useless. Not addressing the issue.
Thanks again.
I stumbled upon your video and channel in desperation suffering from radial nerve pain for 4 months. Everyone I saw told me it was forearm related and it just went on and on,stopping me from getting on with my usual active life.
Within 2 days I could sleep without pain and wasn’t waking up with a dead arm. 2 weeks on and I’m back in the gym whilst religiously focusing on these stretches to keep myself in check.
My heartfelt gratitude goes out to you for providing your no fuss knowledge for free, helping many people. 🙏🏼
Thanks for sharing your story!
Check out the variations in this video too. Similar but with dinner extra components...
ua-cam.com/video/oezuV48MKfs/v-deo.html
did the first version against my chair headrest while sitting and felt immediate relief, amazing video and thank you very much
Well done!
OMG! Thank you so much this movement along with your direction on how to do it is super effective!
Awesome to hear!
you took tears of pain out of my eyes this morning. You're a godsend! Thank you and thanks to the individual who provided this technique to you...
Glad it helped!
I just had my knee replaced 6 weeks ago and my recovery has been hampered because of neck and shoulder issues. Your videos are so helpful!
Glad to have been of some assistance. I know how painful knee replacement recovery rehab can be! (My father-in-law has had it done 3 times now!)
I have twice now injured my shoulder while exercising the first time was months of excruciating pain with no relief and no DR even once mentioned a pinched nerve, this second time around I investigated a bit as I wasn't going to go through the agony I felt with the first one. I am trying other techniques and came across this video, I so do hope it helps and will do it starting today! I preferred the lying down one since standing and sitting are almost intolerable for me at this time. The only position I feel some relief is lying down.
I am on prednisone, Tylenol, baclofen and topical ointments and so far nothing is allerviating the pain other than me stretching and then as soon as I stop it comes back. I am praying this will help!
THank you!!
It really works thanks doctor
No worries!
Nice and simple exercises
Glad you like them!
Thank you man. You're a life saver.
Happy to help!
Work perfectly well
Thanks :)
Awesome! Good job!
Thank you 🙏🙏🙏
Welcome 😁
Thank you. This helped a lot
Great!
Version 3 for the win!
💥🙌🤜
This is awesome. Thank you!
Pretty simple, eh? Cheers Zack! Very nice of you to comment
This really Worked for me... :)
Thank you Sir.....
🙌 perfect!
These are so good, instant relief ! but i've still got work to do, you gave me hope much thanks
You got this!
thank youuuu I was in physical therapy for this a while ago and needed an assist remembering what to do
👍
Thanks for sharing. I have pain exactly in these areas since months. I will try the exercises now.
Good on you, Lofty Sid! In the description box of the video you'll find a few videos on other exercises to help with this same problem. Check them out because different things work for different people and it's quite a fixable problem. Good luck with it!
@@BodyFixExercises sure, i will check out those. Thanks again for touching upon this topic as this is quite important for working professional doing long sitting for work and hence face such pain.
I've been having this problem going 5 days now with pain radiating down my left arm. I've just come across this video today and definitely gonna give these exercises a try
Best of luck!
Thank you
A pleasure!
Best way is to treat anger/sadness...but thank you !
👌
Thank you good work out I need that
Any time
thank you!
A pleasure
Good lord this gave me so much relief in my shoulder.. thank you. You’ve got a sub from me sir.
Glad it helped!
Thank you sir, I do not have this problem but the information you give in this video is well worth rembering.
No worries!
Thank you 🌹🌹🌹
You're welcome 😊
😃👍
I just used a small towel behind the back of my head which worked for me.
Thanks Toast Hunter! 🙌
Thanks dear from India
Most welcome!! From Barcelona
I do exercise #1 sitting in my wheelchair, & it works great!
Hey! Great to hear!!
There's some really good ones, all seated, in this video too...
ua-cam.com/video/Ceh4o0ykN8I/v-deo.html
Exercises are simple and effective thanks a lot D.S. Rawat India
You're most welcome, Darshan!
I woke up with these syptoms and could not relieve then wit a massage ball and general stretching. Your techniques helped me a lot, and has improved my understanding. Cheers
Glad to help, James. There's plenty you can do for this area. 👍
(In case you haven't seen my other videos for this, here's a good one...
The 5 BEST Exercises for Shoulder Tightness, Rhomboid Pain, or Arm Pain…
ua-cam.com/video/SQGkw8psTIk/v-deo.html )
the one against the wall worked really well!
Awesome!
Woke up this morning and had some rhomboid pain, I don't know why. Bothered me all day long when I remebered this channel. Did the exercises for like 2 minutes and IMMEDIATLY all went 90% down. Thanks very much.
Subs like you're sleeping position is the cause. Check this out...
How To Fix Rhomboid Pain For Good. The Complete Guide To Fix Shoulder Blade Pain.
ua-cam.com/video/Ceh4o0ykN8I/v-deo.html
Excellent
I’ve had immense pain from what I think is a pinched nerve. Exercise 1 helped bring relief in minutes. Thank you so very much.
Glad it helped!
Instant fix! still somewhat tender but this is unbelievable stuff.
🙌
Yeah I've been having some issues in the same areas so I gotta try these methods to help fix it
Get stuck in & good luck with it all!
My shoulder/upper arm pain feel a lot better after just one reluctant section, wow. Thanks sir
Great to hear!🙌
I do the chin tuck and push against my car headrest going and coming from work.
Me too
Alright, I've had pain everywhere in the upper back for months now. YT recommended that vid, I thought I'd give it a go since it takes 40 seconds....it's honestly miraculous, how is the pain around my neck and spine gone in an instant? Thanks a lot.
Fantastic! Good on you
Some exercises for thoracic rib pain....lower thorax and sides
Try these...
ua-cam.com/video/t5CUHsXmOf8/v-deo.html
I didn't make mistakes in the exercises I did to get rid of body pain. What I watched made me even more inspired to do it all the time.😍Im filipina.Liberty
Good on you! 🙌
Dear doctor, thank you very much for your videos. I have pinched nerve in neck for three years which causes pain behing eye and rhomboid pain. I teied many excercises and many methods to relieve pain. Nothing did not help permanently. I will follow excercises on your channel now for a few months ...than i will let you know results. Thank you 🌼
👍👍👍
Plz make a video on radial nerve trap
I'll add it to my list!
Your videos have really helped me, and inspired me to get Bob and Brad's massage gun, which has been a life saver! I also had pins and needles and a burning sensation in my upper traps until I started doing these exercises/using the massage gun. Monthly massages were not enough, though they're still the only thing that reaches down for those deep tissue knots.
If you'd consider it, I'd like to make a request! A a preface, I have ADHD, so when I try to follow your videos, I have to play and then pause during the "do this 10x slowly" parts so that I can perform the exercise before moving to the next part. If I just play the video through and try to do it from memory, I'll forget something! I think this current 2ish minute format is great for providing an overview, explanation, and to evaluate if an exercise is appropriate for someone - but, would you ever consider doing something like a "morning routine: daily exercises to relieve X pain" kind of series that combines techniques from your various videos and you perform them in real time to walk us through it? That way I can wake up, be half asleep, and just follow along lol.
Thanks for your videos, they've truly been a great help!
A real time, walk through video! Great suggestion! Actually, it's something I've been thinking about. Something a bit new to try. I'll have a good think about it. Thanks for your input!
Thanks so much for these videos. After coming off benzos and having Fibromyalgia, the trap, shoulder, cubital tunnel syndrome and chest pain was all unbearable. Wish I had found your stuff before all the cortisol injections, osteopaths, chiropractors, massages, physical therapy, MRIs etc...all what you said I had to piece together myself. And all exactly what I have been doing to ease the pain. Thanks again
Dear Stefan, this simple exercise helped me a lot.
I have C4/C5 C6/C7 Herniated Disk and Compression on the nerve.
My questions for you are:
How often can I do this exercise per day? And can I do this exercise on a daily basis?
I'm so glad that I found you on the internet and your videos are the best.
Thank you in advance.
Best wishes, Igor
If these exercises give you relief, you can do them every day. But I'd recommend only doing them once a day.
@@BodyFixExercises THANK YOU!
I just tried this and it caused tingle and pain to my thumb and fingers.
You might have done it too hard, or you may have something more significant going on in your neck. Definitely don't do any more. Get your neck checked directly by a professional
Thank you for the video!
One of my shoulders is lower than the other. Could you recommend any specific exercise for that?
The most likely cause is a scoliosis. (Though sometimes one sided muscle tightness in the spine can do something similar.) Check out my scoliosis video, but be aware that most cases cannot be straightened (because in scoliosis the bones actually change their shape as they grow.)
Wow, it is amazing how surgery could be avoided by doing these exercises!
And it's so simple, eh? This technique isn't going to reduce a disc protrusion, but in many cases opening and releasing restricted spinal facet joints can be enough to make big changes. (Different techniques work for different people though and that's why I show a lot of different techniques for these problems. The key is to try as many as you can and see which works the best for you.)
Hai.. i am struggling the same pain.. but the pain radiates to chest.. is this excercise helps me?
I am experiencing a pinching sensation on the right side of my neck 10 cm down my spine and all the way into my arm. Will try these exercises. Hope they will help.
Best of luck!
In my city, doctors have been unable to diagnose my condition, which is characterized by persistent pain, numbness, and burning sensations in the nerves on my right side specially in ulnar nurve. I also need medications
I've this "cervical - radiculoplasty" for 2 month now.The pain traveling not just to upper arm ,but as well to my thumb finger.Now my left thumb is numb (lost sensation).Went to therapy but wasn't really improving much.I've tried this(your exercise vid) simple exercise for few days now.Feel slight better .But my upper arm still ache- feeling heavy,& discomfort (tingling & etc).My thumb stil numb ,but mobil.What exercise do you suggest for dealing with the arm & the thumb ??.greatly appreciated for ur valuable videos.Thanks so much.
If your have any continual numbness, go and get an MRI asap. Numbness that does not abate is to be taken seriously. It can indicate that the nerve is being damaged and if it continues it can be damaged permanently.
If it's in the thumb, you may actually have carpal tunnel. I have a video on that, but go and see you're doctor asap
Приятное упражнение, шея, лопатки кайфуют.
👍
Thank you for these suggestions. I haven't been able to sleep for several nights because of the pain in my back. When I put my chin to my chest that pain on the left side, OMG. So I can't lay down. The only way is flat on my back. Still hurts but I can deal with it. Can'gt use pillow at all. It's hard tom sleep on my back because I have a CPAP. I snore more. I will give these exercises a try. I'm tired of sleeping in a chair.
Check out these too and good luck!
ua-cam.com/video/9JN6dTBAyIU/v-deo.html
I feel numbness in my left hand today and a pain if I tilt my head backwards or on the left side, I'll try these exercises. Also, I have scoliosis
Victor, if you have numbness and pain in those positions, watch this first for it's warnings and reg flags...
ua-cam.com/video/0zcNvVnKjCA/v-deo.html
It really works to relief a bit of my shoulder pain. However it seems to come back every time and the pain behind my blade running through my arm keeps coming back. Should I need an adjustment on can I do these exercise daily to expect lasting results?
Thank you for your work
Keep doing it daily. Sometimes it can take up to a couple of weeks to see results (if it's a chronic problem). Try the exercises in my Rhomboid Pain and Pinched Neck Nerve videos too. One of those may work better. But if after a couple of weeks it's still hanging around you may need to get your spine checked by a professional. (Eg. It may be related to a disc protrusion or it may just need some adjustments) If there's any lasting numbness, pins & needles, or weakness in the arm/hand, get it assessed straight away.
Just finding your videos, i got a MRI when the numbness tingling was going down to my left arm and hand. the pain has since gone back up just behind my upper shoulder and back area. Any tips on maybe getting it fully to go away? I will try these exercises.
I think these are your best bet...
ua-cam.com/video/0zcNvVnKjCA/v-deo.html
Thanks for the helpful videos. In version 3 I can’t bring my left arm up to my ear, it gets stuck -any tips please ?
Yes, this usually means that your rotator cuff muscles, and upward rotators of the scapula are not working properly. This video will show you how to fix those.
ua-cam.com/video/9JN6dTBAyIU/v-deo.html
Just be aware that it takes a while to strengthen those muscles again
@@BodyFixExercises thanks so much !
Interesting! I've been diagnosed with tensor tympani syndrome and i have this pain in my neck that goes down to my right arm. I wonder if these exercises would benefit me. I can't stretch out my neck to the left because my eardrum hurts and my hearing gets muffled for a while
Interesting. I'm no expert in TTTS so you'd have to check with your doctor to see if you could do these exercises. (Don't do anything that sets off your TT muscle reflex)
I have suffered from neck tremors and nerve pain that also causes numbness and tingling in my arm, face and shoulder on my left side for years...doc suggested massage but it dosen't work much...any suggestions?
Massage is very unlikely to help.
Tremors and face symptoms make it very difficult. Did you see a neurologist? You should start there with those symptoms
(Thoracic Outlet Syndrome is one possibility, though it doesn't cover all those symptoms. I have a video on TOS)
Worked for me... was stretching and felt a small "pop" in the neck. Like it all snapped back in place. Pain is gone instantly. Thx.
Wahoo!!
can you do these if you are four months post op acdf neck surgery...I have tightness and triggerpoints in rhomboids traps etc
You need to ask your surgeon or rehab advisor that knows more about your case, I'm sorry
@@BodyFixExercises sadly surgeon costs £200 a pop so very expensive questions my pt says it should be okay
What if I have bulging/herniated discs? Are these exercises safe to do? The pain is getting worse, I've done a few exercises but I also work my ass off every day.
You need to get professional advice before trying these if you have disc herniations. Depends on severity
Doctor diagnosed that i have cervicobrachial neuralgia so i have numbness on my thumb and i feel reducing strength my hand so can i do these exercises for it
It sounds like you have carpal tunnel actually
I wish I had seen this video before I had 2 surgeries to fuse my 4,5,6 and 7th vertebra for nerve pain down my left arm into my index finger. The surgeries didn't work! I've been suffering with this pain for years!
Sounds like it may be coming from T1 or T2. That's actually the level I find is most problematic. You may be still be able to fix it. I had a similar case in my office recently that responded to very gentle, specific mobilisation of the T1-3. But you have to be very very careful so close to fused vertebrae
Thank you but I cannot move my arms in a circular way while lying on the floor as it is too painful!!!
No worries. Just do version 1 or 2. Plenty of options!
I have pinched neck nerve and it limits my left arm range rotation. I cannot fully put up my left arm. Do you think this exercise will help me? My PT doesn't know how to help me.
Maybe. But I really can't comment on your case without examining your spine
I actually enjoy that pain.
Each to their own, I guess!
Should we put ice on it???
I saw somewhere they said that put ice on it three four times a day 10 minutes, are you gonna recommend that?
Thanks
Yes, this can really help some people, if it is inflamed. It depends on the case
Got some relief doing this. I have some question, I hear my bones cracking whenever I turn my head down to the right. But when I try it to the left, there's no cracking. Plus whenever I lie down on my belly and my head facing on the left, it seems like I have some rather difficulty to stay long at that position compared to the opposite.
Sounds like you have some joints in your spine that don't move very well in some directions. Keep in mind however that if a joint cracks, it cannot crack again for 10-20 minutes (while the release gas dissolves again). But tight muscles that flick past joints... sound VERY similar to joint cracks and they can just keep cracking. So if you can crack in one area multiple times in a a minute... it's tight joints making the noise.
@@BodyFixExercises Thanks. It cracks multile times. Is it serious?
No, I doubt it
I wish I could do the last exercise you showed. My left arm goes only half way and then the pain is unbearable. It has been awhile that I have this pain and don't know what to do. I can lift my arm straight, but if it is a little to the side then too much pain. It starts from the shoulder and goes to back arm.
Don't do it if it hurts!
See how these go...
ua-cam.com/video/9JN6dTBAyIU/v-deo.html
Was that last One Just a variation of wall angels?
Not really. In wall angels you bend your arms at the elbow as you lower your arms (to stretch the Pec Minor and to work the external rotators of the shoulder). In exercise 3 of this video the arms are straight, and the aim is more to lengthen the levator scapulae while we are pushing our head back. And to floss the nerves a bit as we open up the joints at the base of the neck.
@Body Fix Exercises 1: thanks for responding.
2: I studied shiatsu and acupuncture starting about 20yrs ago.i have these issues too. A misplaced abutment in a bridge gave me a nice adjustment while I slept about 4yrs ago.... and haven't practiced this in a looong while.
I just assessed my friend and the tuck the chin in(and rombamoid area pain) was pivotal to to helping him. I would have forgot about it until the other day ... idk why these types of videos started popping up just the other day but this was quite fortuitous.. thanks!
I have bulging discs from c4 to c7 also narrowing foramina resulting in cervical stenosis.Will this help.
It depends on the severity of the stenosis and disc bulges if they are bad enough these exercises will not help. But sometimes they are only mild and the exercises can really help. Try the exercises, but start gentle and stop if the cause any aggravation. I've had plenty of patients with those problems that respond fully.
@@BodyFixExercises Thank you for responding.I will give a go but take it easy.
I have L4 L5 disc buldge , could you please suggest something. I feel unbalanced in my legs
What this. It explains about disc bulges. It depends on the severity of the bulge...
ua-cam.com/video/Tndppw8CNQs/v-deo.html
😊
🤗
I did the first variation, after the 4th one my fingers started having a weird painful tingling running through them in the outer side, is that normal?
No. That means the restriction is quite severe and you body is trying to compensate by moving too much in some areas. It's irritating the nerves... so stop. And see a professional
@@BodyFixExercises Ok, thank you!
this hurts the back of my neck. any idea what im doing wrong? am i pressing too hard?
Either pressing too hard, an inflamed joint, or strained muscle, I'd say
I notice i get pain when i try the first version. Is that a bad sign?
Sounds like inflammation or a strained Levator Scapulae muscle. Definitely don't do any exercise that hurts.
Here's some other options...
How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain...
ua-cam.com/video/9JN6dTBAyI/v-deo.html
this makes my arm hurt when i do this. llike the pinched weakness feeling increases
Don't do this exercise then. Only if it's pain free or relieving
Tried the first exercise. It hurt like hell. can't do it.
Means it's too inflamed. Ice it instead
@@BodyFixExercises thank you.
Nothing help, still have brutal pain
Sounds like you need a specific, one on one, direct assessment.
Manchester City
👻
Is there any way i can contact you through WhatsApp or something?
I'm also having pinch nerve, have taken many medicines but nothing worked.
Actually i wanna show you my cervical MRI SCAN.
Sorry but I have dozens of people contacting me everyday asking me to assess their case but I simply don't have enough time to do that and UA-cam and run my office too.
Urdu mai bolo plesz mujai b yai he promblim hai
🤷🏼♂️
Question. Should I do this exercise if I have high pain in my rhombus muscles and arm while doing it?
NO. NEVER do this if it hurts. Especially down the arm!
So what to do when you have pain in these areas?
I just wanna come back here and express my sincere gratitude. I've been struggling with insane shoulder pain for a year now, doing these exercise 3 times a day for 3 days literally eliminate my pain all together. It's crazy and frustrating how physical didn't even thought about nerve in their program I would have saved so much time. But I found it so thank you very much, you can't imagine how happy I am!
Thanks HP007! For all of your lovely comments 🙌🙏🙏