Do you have pain in your neck that presents as pain, numbness, or tingling in your shoulder, arm, or hand? The cause could be a pinched nerve in your neck. Check out the best physical therapy exercises you can do at home to alleviate symptoms of a pinched neck nerve so you can start to feel better today.
LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
OTHER VIDEOS MENTIONED IN THIS VIDEO:
PINCHED NECK NERVE EXERCISES: https://youtu.be/pr3ywMA_lXc
BEST SLEEPING POSITIONS FOR NECK PAIN RELIEF: https://youtu.be/xZfIn_OHADI
HOW TO DECOMPRESS YOUR NECK AT HOME: https://youtu.be/OCzahobGsbQ
FOLLOW ALONG STRETCHING ROUTINE FOR NECK PAIN: https://youtu.be/WvBOBfMhz40
WHAT IS A PINCHED NERVE?
Your nerves start in your brain, run down your spinal cord, and exit at different “levels” in your spine. They then run down your arms or legs to innervate the muscles and/or the sensation in a specific area.
The nerves that leave your neck are responsible for the muscle activity and sensation in your shoulders, arms, and hands.
If any structure irritates (i.e. takes up space that it shouldn’t) the nerve in your neck the result can be numbness, tingling, and/or pain that can radiate down into your arm and sometimes all the way to your hand.
This is what we would call a “pinched nerve” in your neck.
Unfortunately this problem can be very debilitating. Fortunately there’s a lot that physical therapy and the right stretches/exercises can do to alleviate this pain.
CENTRALIZATION VS PERIPHERALIZATION
Our goal is to get your pain/numbness/tingling up out of your arm/hand and into your neck. This idea of radiating pain that is localized to one specific area through exercise/movement is known as “centralization”. This is the goal with treating radiating symptoms.
If any of these exercises cause your symptoms to decrease in your arm then that’s an indication that they’re effective for your condition.
If, however, any exercise or motion causes the pain/numbness/tingling to increase or to shoot further down your arm, then that’s a sign we’re irritating the nerve even more and the exercise is not effective for your specific condition.
WHAT CAUSES NECK PAIN? WHY IS MY ARM NUMB AND TINGLING?
In most cases, neck pain with radicular symptoms (symptoms down into your shoulder, arm, hand) are caused by two conditions – a bulged disc or disc degeneration.
BULGED DISC: Your vertebra are separated by soft tissue structures called “vertebral discs”. A bulged disc is when the “inner disc” material bulges out into the “outer disc” material. If this bulge happens in an area where your nerves exit your spinal cord it can irritate the nerve and elicit symptoms of a “pinched neck nerve”.
DEGENERATIVE DISC: Over the years, your discs lose some of their height. This condition is known as “degeneration”. This loss in disc height results in a smaller space for the nerve to exit our spinal column. If the nerve starts to get irritated because of this tighter space it can result in numbness/tingling/pain down your arm and even into your hand.
The goal of the exercises presented in this video is to correct the problems that cause irritation to your neck nerve. We need to promote activities that “open up” the vertebrae in your neck to create more space for the nerve to pass through. This results in decreased pain in your neck and decreased symptoms down into your arm.
EXERCISES DEMONSTRATED IN THIS VIDEO:
1. CHIN TUCKS: 4:26
2. CHIN TUCKS WITH EXTENSION: 6:15
3. CHIN TUCK WITH TOWEL EXTENSION: 7:33
4. SCAPULAR PINCHES: 8:36
5. FOAM ROLLER: 9:45
6. WALL ANGELS: 11:10
Numbness, tingling, and pain in your arm or hand can be a major problem. Fortunately, there’s a lot that the right stretches and exercises can do to help alleviate this pain.
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 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.
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Those wall angels were life-changing, I had a nagging pain from my neck down to my palm and fingers, especially bad in my inner bicep, and at the end of this routine, the pain is nearly gone! Amazing advice, Doctor. Thank you!
I don’t have constant pain but when I tucked my chin some severe tingling starts in my left trapezius and left shoulder area as well as side deltoid of my left shoulder got tighter will these stretches help me ?
Thank you !!!
Best overseas free doc for me. Thanks
Hi doctor, I have this pain and visited many neuro physicians but the could not find what happened
now my index finger is swollen for more than month
Still this pain is there. I would try this exercises, can you explain why my finger is still swollen??
Thank you
Thank you so much .. went to a physiotherapy that was useless and you completely helped
This video has been a tremendous help!!! Thank you so much!!
I went to the hospital for a pinched nerve 8 times in about 30 days. Nothing worked and i had the most excruciating pain from the back of my neck all the way down to my elbow. The pain lasted 3 months. From last October til December 24, i couldnt get any relief until i finished 8 courses of steroids, Tylenol and Ibuprofen every 4 hours and lidocaine. My God, i was able to notice that no one in my family cared for me. I was in so much pain and i prayed around the clock. I couldn't get anyone to give me a massage with Lidocaine. If i had a 3rd child I would name him or her Lidocaine
. I eventually started to feel less pain. Im still taking a muscle relaxer because the pain comes and goes. Im so scared of feeling this pain again. Thank God i have visiting nurses.
The first chin tuck exercise took care of my pain thanks
I can barely do the tuck backs
Couldn't do the last one as I cant lift my arms.
Thank you king
chronic pain can leave you feeling so hopeless, especially when you’re not financially in a place to be getting every type of therapy out there for the pain. Thank you thank you THANK YOU for uploading this free resource 
Technology, electronics, AI, Nope, my favorite device is an XXL pool noodle
.. I have had neck pain for at least 10 years. Mostly mild or a little worse than that but always there. I have found a little compartment in my head to put that in and just accept that its always there but every few months or so for a few years now it gets nearly unbearable with numbness and tingling down to my elbow and occassionally all the way to my pinky and ring finger of my left arm. I have refused to try pain medication out of fear of becoming addicted or being high all the time. When my neck cracks it eases a little, but when i try to crack my neck before its "ready" it makes the pain spike to unbelievable levels if it doesnt actually crack.. and trying to force it only makes it even worse. Im not sure if i can take much more of this. Im going to try these exercises especially after reading all the great responses in the comments and i'll hopefully be able to update with another success like them. A couple questions if i may please.. Im 56, is it safe for me to get a chiropractic adjustment at my age? And are there any exceptions or additions to these excersises for someone my age? And if i have to resort to pain management meds, is there anything non addictive that actually works? Thank you for the video and excersises, im gonna start trying them right now and promise an update on how they worked for me.. Also thank you in advance to anyone else who might answer or have any advice..
Would if you only get this pain only when you sleep on your side at night? Seems like the neck as well but you experience most pain at night and numbness in certain positions, not all the time.
Damn ! It works magically
Can u tell us how to crack out own necks? Seen a few videos on YT and nothing worked for me.
You're the only one that can explain so clearly and the exercise that you show really work, i have under shoulder blade pinch nerve and elbow tinkling for the last 30 years, chiropractor, acupuncture, massage nothing work, after watching this video i can really feel a big different in 5 minutes, peoples, please put your heart and soul follow this exercise because this really really work, don't be lazy, don't feel like You're out of shape, just do this few times a day you will feel better. Thank you so much Dr.
Thank you x 100.
The difference is in the detail. No other talked about the centrlization and peripheral. Thank you for explaining. Its a big big difference to know if what we are doing is.helping or not
I have been doing some of these but not in sequence. Just one rep of each in sequence just now felt incredible. I am starting the sequence tomorrow. Thanks
Cerival radiculopathy and pinched nerve are same ?
Thank you forever! I’ve been living with pains for so long, I forgot what it was like feeling not as painful.
I don’t really have neck pains. It’s more of a shoulder numbness that runs down the length of my left arm. Is there a difference exercise I can try? I think my pain comes from sleeping on my side. I’ve had this pain for almost a week now. I did try the chin tuck exercises but that just made the pain worse. Any suggestions would be appreciated.
Thanks
You have helped me immensely with my meniscus pain that is now resolved and now with my neck and shoulder issues. Jared, you are my go to! I’m grateful for the knowledge and videos that you share. Thanks
Instant relief. Thank you so much.
I'm 4 level fused, took a fall 5 yrs ago that torgued my fused neck to the right severely. . .
Now just finding out that the neurosurgeon, Dr Greenwald here in Florida, left part of the disc in plc with my fusion at C6/7, its pressing on my spinal cord and now T1/2 is herniated and also pressing on my spinal cord at that level too.
It causes be to be off balance, sweat uncontrollably, due to my nervous system being under duress, slow start to walk, upset stomach and bladder & bowel incontinence. My voice changes all the time too.
Both hands are dead numb 24/7, have lost my finger dexterity too.
Recently DX'd with bi-lateral carpal tunnel syndrome.
I believe it's my cervical causing it, due to all my symptoms and the brachial plexus area too.
Yea, don't ask why I fell back in 2019! Same Florida surgeon is partially responsible for that too.
But, due to fusion it's a risky surgery case I'm assuming, no one wants to even discuss options with me.
AND oh btw C6/7 not only affects your index and 3rd fingers, it also controls your breathing & your heart. . .
No doctors will put this in writing in my medical records, they just list neck rediciopathy. . .
Question Sir. The chin tuck with extension exercise do you need to be seated or can it be done standing? I can see the seat will keep your back straight and if the back of the seat height is below the shoulder blades it'll help get some extension through the upper back also.
Brooooo THANK YOU !
Ive never sweat as much as I have doing these with a pinched nerve. Lol omg
The pain during chin tuck is pretty extreme. Feels like a knife into my neck, pain in arm and fingers numbing.
What else can we use if we don’t have e a foam roller?
I wish mine would go away but it never does , just gets worse and life is becoming impossible.
Weakness in pinky and ring finger from this anyone?
So my issue when I press my neck back, is the pain is radiating down my left arm to my fingertips. I’m not sure if that’s normal. It’s been this way for the past week. I’ve tried and tried to help with the feeling. It’s not really pain it’s more of a nagging tingly feeling that has the tip of my finger index finger numb
Good information to publicize so watching phone screen can be done in a comfortable position
WOW! I have felt swallowing problems and throath pain for no reason for a decade. Something released that stiffness in my throath when I was leaning backward with my chin tucked back. I am chocked here! Thank you!
Hello sir,
My current age is 32, i have been doing weight training in gym from past ten years,but due to long and very poor sitting postures , i was recently diagnosed with the begining of cervical spondolysis, my sympotms are pain and stiffness in the neck and upper back, i want to know whether i can continue my weight training in gym if i add neck stretches and strnegthening exercises as told by you, gym is my temple and it really hurts bad as many online info is saying u cannot go to the gym,can i continue to live a normal life if i take care of my posture and nexk ?
Pls reply sir i am very worried
While writing my hand aching very bad. My exams are nearby
can't able to write….
Does this pain reverse ?
Please anyone reply
While writing my hand aching very bad. My exams are nearby
can't able to write….
Does this pain reverse ?
Please anyone reply
While writing my hand aching very bad. My exams are nearby
can't able to write….
Does this pain reverse ?
Please anyone reply