top and Brad the two closely this physical therapist today hi folks I'm Bob Shrum physical therapist Brad hanok physical per gather we are the most famous physical therapist on internet you know pin and report has I said quite often Brad we're all for the most modest yes say no more Bob so today Brad we're going to talk about the most important exercises to help with a pinched nerve and neck pain that is that nagging pain that doesn't go away and roll down your arm and this is not fun yeah look at the balls not even happy sometimes back in that shoulder blade area that will refer to so yeah let's yeah let's talk about there's a couple people do they have that watched Justin I passed and welcome to our Channel please take a second to subscribe to us we have a subscription button here and here we provide videos on stay healthy fit pain for you and we upload every day excellent all right Brad first off we're going to make the assumption that most neck pain or pinched nerves could be like a herniated disc or it could also be a case where you actually have I'm sorry to you ty okay okay that's right most neck pain is caused by either a pinched nerve like such as a herniated disc or also thoracic outlet syndrome sure but no matter what it is Brad posture is the big issue okay you've got to correct your posture because it is often causing or contributing to the pinched nerve yeah so we're going to we're going to do kind of a three prong approach here first off we're going to show you exercises to improve your posture and I'm going to show you exercises to decrease the pinched nerve pain ulcer and then we're going to show you positional changes you should make in your life rail and now fit into the same reach the same goal alright first one posture that you really want to do because everybody does a lot of sitting is you want to do some shoulder squeezes but because the lower those shoulders are forward especially in thoracic out let's say and also even in a pinched nerve as far as herniated disk you want to get those shoulders back so every once in a while every hour you can do these if you want you're going to go ahead squeeze your shoulder blades together and you can do you know count to three count to 5 1 2 3 4 5 1 2 3 4 5 and the other thing is think about going back and down it's a little thing but it is important so instead of going up 20 years because some people will do that it's back in down yeah excellent point Brad all right next one we've showed this a million times tool you're at your desk and you're forward like this you're looking down like this and you got that head forward you have to correct that with chin tucks and this is actually part of the treatment too generally quite often we start people with doing chin tucks so you're backing up your chin and you're not going down like this you're not going up like this you're just going straight back like this it's critical that you get up in a tall posture before you do the chin tuck oh you don't want to be slouched and chin tuck it's got to be up tall arch the back and then work that too right because that this would actually probably make things worse right on here yeah you really got to work out where you know we're trying to work on posture here so it's critical for for life all right I'm going to show the wall angels Brad – I've just recently kind of started these and I really like these yeah it's amazing you know even us after doing this for 20-30 years we pick up a new one inside yeah what I like about this bread is kind of a test – to where you're at because if you can't get your head back right and you know if you're like this and your shoulders aren't even back you're in a bad position so you got to start working your way back and I know we did a video any more you would measure today like you measure how far away you were but you want to get it back like this and then you bring your arms up like this and you just do some angels you Baba night and you're strengthening while you're doing this yeah it's a great posture and it's showing where you're at just keep in mind that your butt's your bottom your sacrum right back here's got to be touching the wall yeah the shoulder so it's it's from here to here your flat up against the wall it's getting me from this to this yep you look like an angel all right you Bob all right let's start with the exercise now to help actually decrease the pinched nerve pain all right now quite often what we're trying to do is we're trying to find that position that's going to help decrease the pain going down the arm so quite off with a pinched nerve you might get numbness tingling all the way into the hand right hain and so we're looking for a position that by repeating it it actually starts to take the pain out of the hand numbness tingling out and out of the arm and bring it back up into here right where eventually it goes what I will call it centralization you bring the pain to one point so one we did already was chin tucks you're doing those you want to start off at those that's a good way you know kind of a low-level one to start off with and then usually we're going to start with extensions sure so you want to go back and you're going to this is one the universal one you're going to try to see if it's going to help decrease the pain down the arm right and it'll chair the backrest can be helpful and you do the chin tuck first and then kind of rested of the chair and go back and if you get back in here a lot of times people get back in here and they'll get a sharp pain and I'll hurt over in the shoulder blade and if it really hurts like that they need to stop don't push it you need to approach it a little bit more subtle go as far as it'll allow you so you can go like in this little range to start off with maybe do that for a hurry up and then go further right and if you get stuck we've had a lot of other videos on how to go take this further but if you get stuck the towel is always a great way we have a couple different ways that we do it a lot of times I'll do it this way well I do Bob's late too but you know a lot of times it's getting a towel rolled back with a little support can make that much more comfortable increase your range and get that centralization that pinched nerve pain out of the arm if you want more to be more specific what do you call that again with alpha just selfish the edge of the towel to the towel get it right and it's usually low on the Medicus not usually up here so I would typically go there there I could def and even bring it up yeah bring it up with the eyes you know this is a this palace to shirt Korea but I need a longer tall although it's working that too bad actually okay the other one that may work for you too if that one just doesn't seem like it's going anywhere and you're not you not making a change in the pain the one that I like to do is a chin tuck and then I actually side bend towards the side of the bearing so when you do this don't bring your shoulder up like this so you're going to chin tuck and then go this way and it should feel again this is something that you want it to feel good right so like you know what it doesn't hurt when I do this and you know after I do it a while I actually things start to a little bit better a-arm so again this is the one that was the magic one for me and I think it's because when I do notes and stuff like that bread I'm like this all day long or is Amon direct yeah I'm always in one direction you'll find that a lot of people when they're on the phone or when they write their neck is always in one direction and when you do that year after year it can cause product with a pinched nerve so we actually want to go the opposite direction and and again these are once if you find the right direction you can do it ten times every hour sure and that often you can do it it should have consistent results every time you do ten them it feels better as a result but you know you're on the right track let's show a couple positioning things here read like this one works out real well as just a good old overall stretch you mind doing this one Brad joy student I don't like the foam roller so this is just a great stretch just one of the guys that works for us actually does this for his thoracic outlet syndrome he just lays on this and look how this stretches everything out here it stretches out the shoulders and it puts the neck in the right position and it's just such a nice easy way to stretch everything without working at it now this cushion here is an option some people will prefer this I actually prefer out yeah these are both from old PTP they're a great provider of therapeutic devices and exercise devices and this is called actually the pro roll or arch and this is their a little bit softer foam roller kind of Brad's yeah this is a lower medium density or low density it's softer you'll find it more comfortable for doing this particular exercise I just like that stretch I thought we'd show it I love laying there the other thing brad is you know if you don't make changes in your lifestyle as far as positioning for your neck we're going to go right back into the pain right so one thing you know when you're sitting especially at a computer if it's a laptop or whatever it is you got to get that screen up there we go just like in a general model if I'm if I'm here and I'm typing away you can see I'm looking over the top of the screen which is going to draw my head down towards the screen I'm not thinking about anything but work now this can happen so what all's I'm going to do and you don't have to go on buy expensive computer tree or cable but you can if you want or you just you know block it up and there we go now I'm back up where I need to be my eyes are looking at the top half of the screen makes a big difference now I don't have that tendency to do this all day long and the thing is that you're also going to want to again do this with a laptop you're going to want to get a laptop raised up and then use a separate keyboard yeah wireless keyboard that they're really inexpensive now and they really make life a lot easier same thing when you're watching TV Brad I don't want you slumping into a can I use the chair yeah please do Bob you know what is the people get into their soft chair recliner and whether they're like this yeah so it's quite often good to take a pillow and put it in your back and give yourself some positioning and and like fish it went a little small throw pillows right it'll line your right up really nicely yeah it all depends on will you put it where you want but yeah you're going to feel it bring you out same thing in the car Brad I don't want you you know you don't want your seat recline yeah because if you recline it what your head's going to do this compensate yeah so you want this seat straight up you want to actually I used to recommend always ten and twelve but the that's where you want your hand but you really want them lower on this very well right because that's going to keep everything in a better position to not put so much pain or stress on the nerves of the neck right so come on can we show the ball Bob sure this is one of those treatments that's really nice just get a nice soft cushy ball that the kids play with and you know you could do this at work at home and you're just going to lean into it right in there and stretch back and you could do the like Bob like since al Lewis out hallelujah there you go Bob and this ball is a little bit big for me I prefer a little bit smaller but this is working fine this would definitely help with thoracic outlet yeah it's actually going to help with even a neck problem it's just it works out real good and yeah if you find a chair that you can't find a chair that fits you right for doing your neck extensions you put that ball back that her do that exactly just real quick advice on the pillows in the bed oh yeah when you're sleeping on your back you don't want to have too many pillows like this because you're going to be forward like this like this all night long yeah I look at the head forward bias you want your neck in as close to neutral as possible so what you do is actually down to one pillow now look at my neck is lined up with my shoulders just like it should be when you're on your side if you're a side sleeper you would use two pillows then right because you have a bigger gap here otherwise you're gonna be like this or like this you want to be right in the middle and look at this bread I'm right in the middle there you go push it down just a little bit I think the thing is people how many people have TVs in their bedrooms and they go just yeah yeah and they forget about their body posture you know it's less later that's where you might want to get one of those wedges yeah feel alright thanks everybody for a while John now Bob you


Methew Wade

36 thoughts on “Most Important Exercises to Help Pinched Nerve & Neck Pain.”

  1. Hello gentlemen, I really appreciate your videos and I find the stretch exercise very helpful except my pain in radiating from by upper back into my armpit. We believe its from a fall over the winter. Any suggestion would be very appreciated.

  2. Someone needs to tell recliner makers how to make them! and other furniture too! They make them so that they push the head forward. KILLS YOUR NECK AND BACK! Then everything goes out of line. makes me angry!

  3. i always find myself coming back to your channel to help me out😂 but i need immediate help with something. so i wasn’t doing anything to provoke this to happen (i was at dance but i wasn’t doing anything out of the normal) and i have broken my shoulder previously and i now have screws in my shoulder. (rotator cuff area) i have also dislocated the same should about 8months ago. and right now i believe i have pinched a nerve in my shoulder but i’m not sure. it’s in the same area as my break but anytime i move it, mainly if i try rolling my shoulders back, it hurts and pinched a lot. if i keep it in a certain position of having my arm bent and my hand over the other shoulder it doesn’t hurt. sometimes when i move it, it’s completely fine but other times it hurts so much. if you see this i would love some advice. i have to compete in a dance competition in four days and no matter if it still hurts or not i’m competing but i would love some help with minimising the pain ❤️

  4. These exercises seemed to really help my pain but I still have a lingering weakness near my teres major/minor when I raise my arm. Also on the back of the arm when raised. If I have no pain will the weakness fade too? I've seen 3-4 neuros at this point and they all just prescribe GABA and tell me I'm not a candidate for surgery based on limited DDD on MRI.

  5. I love you guys….I learned much more in the second video..I have always slept with one pillow that I have used for over 12 years now…not ewwww because I do wash it, but I am a side sleeper..with this herniated disk and pinched nerve, I was told to sleep flat…no pillow, etc…now I know I do need at least one pillow and when I sleep on my side I can use two…thank you…I am still in pain today and have been doing the exercises on and off since 4 am this morning when I woke up in pain again..but the tingling in my fingers is going away. The worst pain is in my lower arm and elbow…not that my shoulder blade doesn't hurt because man, it sure does….I am not stopping…having this for well over a month close to two now is going to take time to heal…thank you…

  6. Question: Bob and Brad talk about centralizing the pain around the 4:30 mark and that it eventually goes away… once the pain starts to centralize, what can I do to make the centralized pain go away faster?

  7. I was recently diagnosed with a pinched nerve in my neck. I was told possibly Physical Therapy would work but it may be something I just have to live with. I already had one for results using physical therapy for my lumbar region, especially L5 to S1. However, I used up most of my physical therapy amount and it was only April. So I went online to find exercises and ran across this video. I started doing the exercises, change my sleeping positions, and about two weeks later I'm almost pain-free. Still doing the exercises, just like the ones for my lumbar region, and I'll probably do them every day. Thank you so much!

  8. I’m a surfer; So when I lean my head backwards like when I’m paddling on my board it pinches a nerve that makes my left arm down to my fingertips tingle, to fall asleep full on pins and needles. It’s been going on for months now. I know I have nodules and knots in my shoulders and back muscles. It’s been getting worse to the point where I can be in several different positions and it fires up. While flying in an airplane, leaning my head against the headrest was activating it. When I put my chin on my hand on a desk top it fires. So I’m going to see a good massage therapist/body worker to try and work out some of theses knots. The chin shrugs and head lean backs just pinch the nerve.. any insight for me?

  9. Started doing this at 4:00 this morning after another almost sleepless night and actually got some relief for the first time in 5 weeks!! I will be doing them often today and hopefully I can get a little sleep tonight..
    Thanks Guys!,,,

  10. The chin tucks cause instant pain in my shoulder blade area. Is that normal? Should I push through it? Or is that a sign of something worse?

  11. I want to thank you for your advise. Got a bad lower back and often have neck pains as well and your video give good exercises to relief pain.

  12. Please can you help with lateral stenosis on the cervical mild on 4,5,6 . The tightness and ache is starting affecting my ability to do the every day things and the things I love to do. I feel so tight right from the base of my skull and down between the shoulder blades. Thanks guys really love your clear info. How about bringing Mr. Skeletor out and something with muscle, ligament and tendon attachment and how these tips of yours work to make space for things to correct and heal.

    I am watching. Your YouTube channel and truly appreciate you two and your

  13. I've viewed many of your videos over the years and just want to thank you for the information you share. Your tips have always been clearly presented, specific to the issue and consistently helpful. Thanks so very much.

  14. Just tried to put back straight. I tried the some of the movements but pain worse and tingling in fingers worse. Not sure if it feels worse before better? Any advice?

  15. Dear Hasfit, i have muscle strain in right neck side, right shoulder n right skull and right face cheek. Please recommend me exercises videos so that i can feel better.. i’m in pain.. please help n guide. I do 8 hrs of sitting in front of computer daily.

  16. Can you please recommend a brand or a few brands of pillows that can help with TOS and cervical compression causing arm pain and numbness while sitting up while reading? I'm a bit overwhelmed with all the options out there and live in a rural community so I will have to order online and want to make sure I get one well made and of good quality. Thank you so much

  17. I'm having numbness in the back of my left knee and it shoots down my leg into my foot. Sometimes I can't even stand. It's fine laying down or even walking but once standing still from the knee down in the back of my leg it just goes numb. It's driving me crazy. I even do yoga and that's not helping. Time to see a doctor?

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