Pinched Neck Nerve Causing Arm Pain Rhomboid Pain

Pinched nerve giving you pain in your shoulder, your upper back or down your arm. It's because this space with the nerve comes out of your spine gets closed down. Three motions will increase that space again. Retraction and lateral flexion. So here's the best exercises with those motions to give you quick relief. For the first exercise, lie back with your hands fully supporting your head and your neck completely off the end of a bed or bench. Then tuck your chin in and keeping your chin tucked in, use your hands to lower your head as far as it will comfortably go. You'll feel a stretching and opening of the joints at the base of your neck or the upper back. If that feels comfortable, add the second component which is traction. Keeping your chin tucked in and the head lowered down, traction by drawing the head away from the body with the hands. Keep your chin in for the whole process and repeat 10 times slowly. Next, we're going to increase the space for the nerve by tilting the neck to the side. Now I prefer to do this with the painful arm behind the back, but if this hurts your shoulder or any symptoms, then instead you can hold underneath the chair to keep the shoulder down as you tilt to the side. Keeping the shoulder of the painful side gently down, tuck your chin in and back and slowly lean away from the painful side. Hold this for a moment, then look down at your hip and return back the other way. Do this 10 times slowly, but only in one direction away from the side of pain. In the last exercise, we address the mid back. If the mid back is rounded, then the neck has to extend to compensate and this closes down the space for the nerve between the vertebrae as well. So an exercise to address that is to round your mid back and look towards your stomach. Then move in the opposite direction, slowly pushing your chest out to arch the mid back and bringing your head back, but keep your chin tucked down the whole time. Then return the other way, slowly keeping within a pain-free range of motion. Then return to neutral position and retract your neck a little bit, put both thumbs under your chin bone and then try to pull your chin down but resist with your thumbs. Think of lengthening the back of your neck as you press down against your thumbs. Resist for 5 seconds, and do this 5 to 10 times as long as it feels comfortable to do. Sometimes these exercises will give you instant relief and sometimes it'll take a little while. If the pain is persistent or if you get numbness or pins and needles into your fingers, you can shake out. But if you get numbness that lasts for more than a few minutes at a time, or especially weakness in the hand or arm, then you need to go straight to your doctor and get an MRI to check out the discs and the structures in the spine. Good posture is the key to pinched nerves in the neck. So if your posture is a bit dodgy, check out my latest video on posture and I'll put the link in the description box below. Anyway, that's it for today. Hope you liked the video. If you did, please consider liking and subscribing because it always helps and let me know how you go in the comments section below. Okay, cheers.