Exercises To Fix A Pinched Nerve In Your Neck [WORKS FAST!]
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- Опубліковано 3 чер 2024
- If you have numbness, tingling, or pain that starts in your neck or shoulder and travels down your arm, it could be a pinched nerve in your neck. These are the best stretches and exercises to alleviate symptoms from a pinched neck nerve fast! You can do these physical therapy exercises right at home and alleviate pinched nerve pain quickly when you follow along.
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WHAT IS A PINCHED NECK NERVE?
All the nerves that control the sensation in your arm originate in your brain, travel down your spinal cord, exit out your neck, and travel down your arm.
If a bone or disc or muscle irritates or “pinches” against that nerve, it can cause symptoms of numbness, tingling, or pain to travel down the nerve into your arm.
HOW TO TREAT A PINCHED NERVE IN YOUR NECK
If the cause of your pain or symptoms is your neck nerve getting pinched, the way you treat it is to remove the “pinch” from the nerve.
This can is best accomplished with massage (to loosen tight muscles and promote relaxation), stretching (to increase motion and decrease tension), mobilization (to eliminate the “pinch” from the nerve), and strengthening (to ensure the pain doesn’t return).
HOW TO KNOW IF A PINCHED NECK NERVE IS IMPROVING
If you perform an exercise or activity that causes the symptoms in your arm to get closer to your neck (i.e. if symptoms are to your elbow and then move up to your shoulder) that is a good thing. This is known as “centralization“ and is a sign that the irritation to your nerve is decreasing.
However, if you perform an exercise or activity that causes your pain to travel further away from your neck (i.e. if your symptoms are in your shoulder, and then you feel them down to your elbow.) this is a bad thing. This is a sign that you are increasing irritation to the nerve, which is causing your pain to travel further down your arm.
BEST EXERCISES TO FIX A PINCHED NERVE IN YOUR NECK
These physical therapy exercises have been proven effective in decreasing neck, nerve, irritation, and helping your the pain in your arm to feel better.
0:00 Introduction
0:24 What Is A Pinched Nerve?
2:26 Step One Massage
4:31 Step Two Stretching
7:31 Step Three Nerve Glides
9:06 Step Four Strengthening
11:24 Don’t Miss This
💬 Did you try the techniques and exercises in this video? How does your neck/arm feel? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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HELPFUL LINKS (aff):
➡️ RACQUET BALLS FOR MASSAGE: urlgeni.us/amzn/massageball
➡️ JARED’S MASSAGE TABLE: urlgeni.us/amzn/massagetable
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try the techniques and exercises in this video? How does your neck/arm feel? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel! Also here's another great video on pinched neck nerve relief; hope you feel better! 🙏🏼 ua-cam.com/video/q5SsM9PWWYc/v-deo.html
I definitely will thanks bro 💯
Hey I have question. So I have a home workout app(no weights) and yoga app. And both of them have 30 day challenges. So I want to gain flexibility and muscle building. So I thought it would be a good idea to do the yoga 30 day challenge for a month and then do the 30 day home workout challenge after words. And then rotating both challenges again. One month focusing on yoga and another focused on home workout, and then on and so for. However I’m worried about loosing the results i gained from the yoga challenge while taking a month off focusing on the home workout challenge. Same in reverse. Anyways i wanted to ask for your thoughts on the matter😊
Make a video on posture belts products and your opinion on that please!!! This is so helpful.
Love your channel, Dr Jared!
Doing these exercises as well...💐
Chin tucks cause much more pain😢
My deepest condolences to anyone who's experiencing a pinched nerve in their neck. It'll get better. Great stretches!!
Thanks for this video
Thank you I can feel relief already and will start doing the exercises regularly 👍🏻
You're so welcome!
HOW USEFULL VIDEO!THANK YOU!
Glad it was helpful!
Thanks!!! I felt relief instantly 😀
You're welcome!
Perfect advice and guidance for a pinched neck nerve...thannk you!
So glad you found it helpful!
I did your exercises twice a day for several weeks…..I got I immediate relief after only a couple days! I had been excruciating and waking me up at night. I can now get by with every other day, but I tend to keep them up.THANK YOU!!!!
That is amazing news! You are so welcome!
me too!
Thank you, brother. I was ready to cut my arm off. This provided instant relief. I have been in complete discomfort for weeks.
Is it supposed to hurt😢. I think it’s centralizing since pain is no longer in the arms but in the neck but geez it hurts
Thank you! I’ve been in really bad shape so your timing is perfect!
You're very welcome, @brendadesmarais9440! I hope they help you to fell better! Thanks for commenting.
Im in crazy pain, have had this off and on for 27yrs, ive found good videos( but I usually don't do the stretches until it hurts, which is so stupid!!) I think this is the best video I have found that really hits those areas really well. I'm sharing this in my notes on my phone so I can go back to this video and really try to work on this and get my back area strengthened so I will not have to deal with this anymore!!; I'm smart enough to know if I stay persistent it's the only way I'm going to get to a point I won't have this issue
Wait, I just did this and it work… what kind of magic lol
Hi, I just been to my neurosurgeon today after 6 weeks of physio. Pain keeps coming back except my arm. I just tried all your stretches and I'm shocked. Now without pain in the areas which were tight. Thank you and I'll make this blog my daily routine. Oh c4 c5 bulge, c6 - 7 herniated.
You're great doc 🙌🏿
I appreciate that!
I feel optimistic about these as the answer to my pinched nerve. I like your delivery and the practicality of doing these without equipment. How many times a day would you recommend going through the complete set of stretches and exercises? Thank you!
Thank you for this!!
You're so welcome! I hope it helps.
I came across this video after a Google search, extremely happy I did. I damaged my C5 n C6 on my spinal cord during an accident, they jumped each other an had to be fused together. I experience neck pain daily. These exercises have changed my daily life. Thank you!
I am so glad you found this video helpful and thanks for sharing!
I LOVE that i dont need any fancy equipment to do any of these exercises. Thank you!
You're so welcome!
Thanks heaps!!! lots of your videos have helped me in the past, I have three upper compression fractures of the spine and get these real heavy like dislocating clicks and these have also helped that and you are very right about our posture, Thank you very much!!!
You are so welcome! I hope this is helpful as well!
Thank you! I had this neck nerve issue a couple years ago and got help from a chiropractor- this video let me do all my own care myself at home - and it helped immensely
You're so welcome!
best channel ever
I appreciate that so much!
Your videos are very much helpful not to me only. My friends and family members are following your instructions and all of them always gives positive response with instant relief in their pain. Thank you so much bro.
It's my pleasure!
Really helpful thank you 😊
You’re welcome 😊
Thanks for all the good tips and exercises! Will these help with herniated C6-C7 discs and pinched nerve?
Thanks for another good video!
Glad you enjoyed it!
@toneandtighten question though. Where are you supposed to feel the stretch with the wall angel? When I did it last night, I felt something in both of my upper arms like bicep or deltoid areas.
These exercises are wonderful! You’re the best! Wish you practiced in Cleveland, OH!
Oh, I appreciate that so much!
God Bless you you are a wonderful person
Thanks so much! Appreciate your comment!
I’m trying is working thank you so much
You're welcome!
I'm in so much excruciating pain and I'm gonna give it a try, thank you ever so much, from the UK. Much obliged indeed!
You got this and you are so welcome!
You are a lifesaver Jared! Blessings and good health to you❤
I have the pain in upper arm and tingling in my left fingers now, for the last couple of weeks. I think it's partly from cell phone overuse one day. It feels like sciatica, but in the arms. I'll try these exercises.
I just did the chin tuck, and the tingling comes back when my head position returns to normal. Extending my arms feels better.
Hi from Slovakia Europa 🇸🇰
Thanks!
You are so welcome! Thank you for your kindness and generosity!
Dr Jared, I have been suffering neck and shoulder for three days now, and finally found your video. Thank you so much. Immediate relief arrived after doing the exercises in this video. Your explanations helped immensely as well.
I am so glad this helped and you are welcome!
I have a pinched nerve in my neck. I've been using tennis and racquet balls for years. I stuff two balls inside a sock. Holds them in place perfectly. Great video!
Thanks for sharing!
I was hesitant to believe anything on youtube but thankfully I tried these. The pain just melted away. Merci!
You're welcome!
Dr jared, thank you for your work.
I have diagnosed spondylitis 5 years, the doctor said to me it was mild ad no problem.
Nowadays my left shoulder is higher thany right shoulder.
Which exercise is good for correctiony posture? Thank you Dr
SO HELPFUL!!!! I was in excruciating pain and now it's a lot more tolerable. Can't wait to keep doing this and be back to normal!!! Thank you SO much!
You're so welcome!
Very good
Thanks so much!
suffering from pinched nerve for weeks. excruciating pain. no meds helped at all. as i watched your video, i tried to follow and even doing a fraction of what you showed i already feel some relief. will watch you gone and tighten too. thank you
My pleasure!
Thank you, these exercises are helping me a lot with a pinched nerve, 2 questions for you, (1) how many times a day should one do it (I have done it once yesterday and twice today, and the pain is much lower today)? (2) Does the tingling one feels on the arm a sign of de-pinching of the nerve or the inverse?
Thank you
You're welcome!
That helped, thanks
No problem 👍
As I was watching this video, with you sir I did the stretches. WOW what a relief dear. God bless you. I am sure my shoulder pain will go away. Thank you so much ❤
I am so glad this helped and thanks for sharing!
Thank you so much!
After being in pain for 6 months I am finally getting some relief. My doctor finally scheduled an MRI to see if it'll show the root cause. In the mean time this as helped a lot.
That is great! I am glad this is helping and thanks for sharing!
Your magic I love it
Thank you! This video shows many of the exercises I do when going to PT. I'll try them out and save $ on my co-pays.
I hope they help!
Numb left arm and burning finger tips is my alarm clock. The exercises work to alleviate discomfort. Thank you Sir.
You're most welcome!
I have serious shoulder pain now. Can’t more up of my hand and point to the sky. and I think neck is part of the course. But may you able to make sketch video for it? I very need that.
Funny enough, the next one the recommended was indeed one i was interested in! Lol because besides my SI joint being messed up, i now have a pinched neck nerve 😂😂. Amazing. Im a hot mess
So helpful i was suffering from neck pain so badly that i couldn't even sleep properly after doing these exercises i got a instant relief and just went for a good sleep
I am glad you found this helpful and thanks for sharing!
ive been suffering neck pain and weakness traveling down my arm, affecting my daily life. i tried the exercises and stretches in this video and i feel a little better. i'm going to keep doing these and hopefully it helps.
my symptoms even affect me down to handling a computer mouse and writing with a pen.
Best of luck!
Absolute lifesaver... couldn't sleep a wink until I did this
That is wonderful! So glad this helped.
Dear Tone & Tighten, I have a question: how often can I do this exercise per day?
I'm looking forward to your reply.
Best wishes, Laura Marie
Thank you, Doc!!!
I'm a 69 year old bodybuilder who has had pinched nerve problems for many years now. These exercises...and others like it...really help!!! Thank God!!!
For whatever it's worth....I started doing your "scalp pinch" intuitively. It really helps!!!
This is great news! I appreciate you sharing!
I am going to try these streches, one shoulder has bone spurs, and both have bursitis.(not sure if spelling is correct) fingers crossed
All your exercises are so helpful even if it hurts so badly whenever I try it but there's this weird sense of relief after relaxation and every next video seems to be the one that I need. 😂
Love to hear it!
same here
@@toneandtighten if when i do wall angels it causes twinges of pain on the one side should i make the stretch smaller and build up?
These exercises are really helping me. I feel almost complete pain relief afterwards, although it does come back after a while. Hopefully, the strengthening exercises will help me to fix the problem in the long term (and will be trying your posture exercises too). Thank you for making these videos - they're very much appreciated.
You are welcome! I am so happy to hear these have helped!
I slept on my shoulder wrong and noticed this really bad radiating pain from the top of my shoulder to my hand. (Not just that but, my hand is numb in certain parts.) If this is a pinched nerve then it is extremely painful!
One minute it's just a little sore, then the next it's really painful! Idk if I'm going to be able to tolerate these exercises but, I'm gonna try. I've never experienced this before.
Wow fast work is right. It only took a few seconds to make the pain ten times worse. How long till I will be able to move at all?
Two weeks ago I developed a pain in my neck and shoulder especially when I would lie down. Needless to say I wasn’t sleeping well at all. Then about ten days later I stumbled upon one of your videos and followed the exercises. Lo and behold, I got instant relief, and after many sleepless nights, I slept like a rock that night! I’m not back 100% yet, and I’m being treated by a chiropractor, but at least I’m now able to sleep! Many thanks 🙏 ❤
Happy to help!
Had a severe neck-shouler pain yesterday, I am on work visit in Korea, no doctors on weekend..but your soft exercises made me feel much better. Thanks and God bless you sir
So happy to help!
Starting these exercises. Been in pain for 2 weeks. Any ideas how quick to can get back to jujitsu after doing these daily? Also taking ibuprofen. Thanks for the info!
Hi Dr I’m here in the UK just found your video…👀my pain from my trapped neck nerve is very bad has been for a good few weeks now, nothing seems to help. Couple of weeks back went to a local chiropractor who did some re adjustments and I’m convinced it made it worse 😢 never again… So I am seeing a local physio therapist free on the nhs who has given me couple of exercises to do but wondered if there could be others to help hence me finding your video of interest… when doing these type of physio exercises is it normal to feel a little pain as you do them? Thanking you .. 🙏
This made the top of my left arm itch like crazy 😮
Thank you for the video. I noticed the nerve glides you 1st rotated your head towards palm down, then you rotated towards palm up. Is that correct? TIA
Great advice and very helpful. Just note that at 9:00, during your Nerve Glide demonstration, you changed your position and are no longer looking at the back of your hand but rather your palm. You may wish to add a text correction to your video.
Thanks for the info!
Any recommendations for a sleeping position? On my back? Arms to the side and straight? Slightly elevated? My pain is in my left arm/shoulder. Thanks
I came here while searching for neck pain ......thanks a ton
Happy to help!
does the "no pain, no gain" theory apply to these exercises. Should I work through the pain or stop exercising?
Hey, I have a question. How often a day can I do a chin tuck and use my fingers and my hand while doing this exercise? Thank you in advance.
The towel pulls hurt my arm. I have to skip those for now the other helped a lot. Thanks 😊
You're so welcome!
I have a 5 day old, fresh pinched nerve with inflammation in my shoulder blade and throbbing dull pain down my arm into tingling in my fingers, I have been medicated. Do you recommend these exercises at this stage for me ?
I came across your video on Google search. I have gotten to where I could not raise my left arm up very high if I got it in a certain area turned it hurts so bad it would make me sick. I figured it had to be something to do with my muscles. I cannot bring both of my arms up to put behind my neck so I did one on each side and switch to the other side I cannot raise my left arm all the way up. When I'm going to try your exercises and see if that will work. My job at work is to pick up products on the shelf scan them with a machine and put them back down I do that all day long in different stores so I think I know what has messed mine up. So now I just need to fix it. I will check back in and let you know how it is going. It is February 18,2024.
Doc, does doing these exercises constantly on a regular schedule permanently fix the pinched nerves or should i seek professional help??
Hey Dr Jared, do you do video consultation?
Not at this time, sreejinair. My wait list got so big I had to close it down because I wasn't helping as many as I wanted to. Your best option is to find someone local to answer your questions and help you out. Good luck!
Jared everytime I do the chin tuck or wall angel the pain in my neck it extreme any suggestions thank you
This this work for neck arthritis which is cause nerve sensation down the arm??
Followed this routine and it felt good up until the strengthening, when I was doing the nerve glides it felt like blood was flowing back into my hand which was good! After that bit my hand started to hurt again, should I hold off on the strengthening for now?
The self neck massage really helped. Whoda thunk lol
Is this curable for ever
If you go into neck extension, aren’t you compressing the discs? Does that cause more pinching of the nerve? I’m confused.
I just the did nerve glides and it feels like i just did an arm day at the gym.. i feel beat up lol. I had NTOS surgery a little while back and still get alot of nerve pain.
I have right hand 3 fingers numbness I will start from today your exercises let me update after few days
Do you have an update?
You're a fit looking man so I'm wondering if you can answer this question: can i still light weights (light weights) in the gym while having a pinched nerve?
I had my first pinched nerve (attack?) ER doc said ruptured disc at C5 C6, but my pain is between shoulder blades & sternum. Possible?
I have the pinched neve with tingling down the arm all the way down to pain the back behind the shoulder. I had a fusion 7 years ago and now the arthritis is in the disk above. I love golf but it's too painful in my left arm to hit the ball so that's the end of my golf career I think. I recently bought one of the machines that you pump up and stretch the neck. My PT used it with me yesterday and it didn't hurt all all for the first go-round. What is your opinion of this option considering I have had a neck fusion? I don't want another operation and the doctor scared me saying it would affect swelling and for who knows how long. I think I'll live with the pain before taking that chance .
I watched your other video on posture. The one where you keep your head against the wall and do a double chin down causes pain and numbness increase. I just started with Gabapentin. I'm a mess I guess.
So I saw a spinal PA and she looked at my X rays. And said it all looks like normal wear and tear. Maybe a lil more than on S1 joint causing numbness down one leg, and little loss in the natural curve in my cervical spine, possibly causing the numbness down my arm. Or possible all just weak muscles. She recommended anti inflammatories and some PT to strengthen my back/core muscle. This is how I found your videos searching this stuff.
My question is with the nerve glides. I hear almost like a creaking/clicking or crepitus sound its very quiet I am sure only I can hear it, i also with some of these exercises feel tightness or pulling in the shoulder that causes me issues. No increased pain or tingling though.
Is this normal? Is that ok? Should I still do them or not?
I will eventually see a PT but its going to be a bit before I can. So I am just trying to do some of this before, to see if it helps at all in the mean time.
Hey doc i want to share something and get ur advice on it, i got a swollen lymph node in my armpit, and i panicked and went to dermatologist, he checked it and gave me antibiotics for five days, i started taking meds and from day 2 of meds the tingling which was around swollen node start to spread around my arms shoulder and neck on left side, now after consulting 3 doctors, and having an x ray and blood tests done, my lymph node is shrinking when i am putting a heat pack over it. i have no issue there, but when i stopped the meds the pain started to elevate but it left the burning sensation and stiffness in all 3 parts on left side of my body. Doctors say it's nothing but i am still suffering from pain, i didn't had this pain before, but one more point i would like to add ia that i fell from stairs not too hard like slipped up from 2-3 stairs and didn't felt anything then, but now i don't know what caused my pain to increase and which doc i should go to please help....
I am trying your exercises but my upper left arm (outer) is really painful when doing the chin tuck exercise. Also when I just sit straight and look towards the ceiling. It has a burning and pulling sensation. Do I have pinched nerve or is something more serious is going on? What else could it be? And it has been an entire month already with no improvement.
Every one of these exercises fire the numbness and tingling all the way down into 4th and 5th finger in my left arm/hand.
I wish I could be like you.
That's so kind to say, @Godsfavorite1919! Thank you so much! I hope these things help you, and thanks for commenting and your support. 🙏🏼
I was massaging my neck and a sharp pain shot down my spine the pinched nerve hurts more now
Are these exercises fine to do if i dont have pinched neck nerve?
Asking because i had pain in neck and shoulder first but then after doing 2finger massage of shoulder from another video 2days ago it started pain in upper arm.. and this pain is there evn if i take pain killer. I am not able to sleep from properly from 2days... today morning after i woke up i am feeling numbness in thumb and one finger of hand of same arm.. so its seems to be pinched nerve but when i went to physiotherapist yesterday, she said its pinched nerve and looks muscle strain to her as i was not getting any pain if if i move my head down..but gets it when move head up..and also she said there is swelling on back of shoulder blade..
So please guide me..
The only exercize that have a influance on my upper arm pain is when I perform the chin pullback and lowering it on my chest, but the pain is to much to bear.
I know this is an entirely different topic, but do you have any advice on knee clicking/grinding?
I’ve had knee pain for about 8 months and finally was able to get it to go away (thanks to your PFPS video) but I still have a grinding/clicking sounds when I bend my knee past 90 degrees (both while squatting and just bending it in the air). It’s not just one click though, it’s probably 4 or 5 in a row. It happens on the way down and back up.
Any advice would be greatly appreciated. Thanks!
Any advice would be appreciated. I use
The main cause is Bad form from distraction (people trying to TALK to you in the gym while lifting)
Haha! If only they realized it was time to WORK. 💪🏼 Good luck, Reppintimefitness!
@@toneandtighten facts happens to me every time lol
Just blank them out and do your business.
Do you know how long it will take for the tingling and numbness to go away?
Takes long 😢 depending on the severity of the nerve damage .. I'm 4 months in .. I'm relieving very slowly.
👍💪
❤️💖❤️🙏💖❤️💖
I have pinched on back but it pain neck upoerback finger and foot😢 what can i do