Exercises to Help With a Pinched Nerve in Your Neck

Often caused by a herniated disk, a pinched nerve can be a troublesome injury. When your body is twisted or bending, a disc in between your vertebrae may slip out of the spine and irritate nerves. A pinched nerve is specifically a nerve that has been compressed or damaged. You may experience pain, numbness, weakness, or poor range of motion of the neck. There are a few ways to go about treating these nerves, with exercises being quite efficient. It is always best to visit a chiropractor in Kew Gardens, NY, if your symptoms are severe or do not improve. Our team at Jamaica Chiropractic & Physical Therapy is here to help you reduce pain and reach full recovery.

Exercises for a Pinched Nerve in the Neck With A Chiropractor in Kew Gardens, NY

The best exercises to help with this issue are done with a physical therapist. It is always best to consult a medical professional, like our chiropractor in Kew Gardens, NY, to find the right plan of action for you. However, if your symptoms are mild, here are some exercises that you can perform by yourself:

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Head Turn

This exercise can be used to improve your neck’s range of motion. Here is how to do a head turn:

1. Look ahead with a straight head and neck
2. Turn your head slowly to the right, and hold it for five to ten seconds
3. Turn your head slowly to the left, and hold it for five to ten seconds

You may also incorporate slowly moving your head from side to side or up and down.

Trap Stretch

Your trapezius, or trap, muscles are found in the back of your neck. Your nerves may become compressed if these muscles are too tight. Here is how to loosen the trap muscles:

1. Put your right hand under your right thigh
2. Use your left hand to tilt your head to the left and hold it for 30 seconds
3. Repeat this three times on each side of your body

Chin Tuck

Chin tucks lengthen your neck to relieve tension in your neck muscles. To do one:

1. Put your fingers on your chin
2. Push your chin towards your neck, and hold it for three to five seconds
3. Repeat three to five times

You may also try lifting your chin towards the ceiling before tucking it into your neck.

Neck Bend

To do a neck bend, which offers relief from your pinched nerve:

1. Slowly move your chin towards your chest
2. Pause
3. Return to your first position
4. Repeat five to ten times

Jamaica Chiropractic & Physical Therapy’s Chiropractor in Kew Gardens, NY

At Jamaica Chiropractic & Physical Therapy, we are equipped to help you through our team management approach. Working together with field professionals, like our chiropractor in Kew Gardens, NY, we can cover much of your recovery process. Getting this supportive and tailored care is key! Contact us today to book an appointment!