Pinched Nerve in Neck Exercises

A pinched nerve in the neck, also known as cervical radiculopathy, can cause sharp neck pain, stiffness, tingling, numbness, or radiating pain in the arms and hands. Whether it's due to poor posture, prolonged hours at a desk, injury, or age-related changes, the condition can significantly impact daily activities.

The good news?
Targeted neck exercises, physiotherapy techniques, and posture correction can significantly reduce symptoms.

Understanding the Neck: Anatomy of Nerves

The cervical spine consists of seven vertebrae (C1–C7), with discs, joints, ligaments, and muscles that facilitate head movement.
Nerve roots exiting the spine supply sensation and strength to the arms and hands.

A pinched nerve occurs when these structures compress the nerve root, leading to pain, tingling, numbness, or weakness.

Types of Pinched Nerves in the Neck

Each nerve root causes specific symptoms:

C5 Nerve Root

• Pain in the shoulder

• Weak deltoid muscle

C6 Nerve Root

• Pain radiating to the thumb

• Wrist extensor weakness

C7 Nerve Root

• Pain in the middle finger

• Weak triceps

C8 Nerve Root

• Numbness in the little finger

• Weak hand grip

Identifying the involved nerve helps tailor treatment and exercise.

Common Causes of a Pinched Nerve

✔ Poor posture (forward head posture)
✔ Herniated or bulging disc
✔ Degenerative disc disease
✔ Arthritis or bone spurs
✔ Tight neck and shoulder muscles
✔ Whiplash or trauma
✔ Repetitive strain
✔ Weak postural muscles

These factors narrow the foramina—the spaces where nerves exit—leading to nerve irritation.

Exercises for Pinched Nerve in the Neck

Phase 1: Acute Phase (Reduce Pain & Inflammation)

1. Chin Tucks

How: Sit tall → gently pull your chin backward (double-chin position).
Hold: 5 seconds
Reps: 10–12

🎯 Improves alignment and reduces nerve compression.

2. Isometric Neck Stabilization

How: Press your palm against your forehead, sides, and back—without moving your head.
Hold: 5–10 sec
Reps: 5–8 each direction

🎯 Strengthens neck muscles safely.

Phase 2: Mobility & Stretching Exercises

3. Side Bending AROM

Tilt your head gently toward your shoulder.
Reps: 8–10 each side

🎯 Improves cervical range of motion.

4. Upper Trapezius Stretch

Pull your head gently toward one shoulder.
Hold: 20–30 sec

🎯 Reduces muscle tension contributing to nerve compression.

5. Levator Scapulae Stretch

Turn your head 45°, then look down toward the armpit.
Hold: 20–30 sec

🎯 Releases tight deep neck muscles.

Phase 3: Strengthening & Postural Correction

6. Scapular Squeezes

Squeeze shoulder blades together.
Hold: 5 sec
Reps: 3 × 10–12

🎯 Supports proper neck alignment.

7. Wall Angels

Stand against a wall → glide arms upward/downward.
Reps: 10–12

🎯 Corrects forward shoulder posture.

8. Prone Y's and T's

Lift arms in “Y” and “T” shapes while lying face down.
Reps: 8–10

🎯 Strengthens mid-back and shoulder stabilizers.

Precautions

• Stop immediately if symptoms worsen.

• Avoid jerking or fast neck movements.

• Maintain proper posture during all exercises.

• Seek urgent help for weakness or bladder/bowel changes.

• Use ergonomic pillows and screen-height adjustments.

Read more: 

• Piriformis Syndrome Exercises and Stretches: Quick Relief!
• Which exercises improve sacroiliac joint dysfunction?

Conclusion

A pinched nerve in the neck can be painful, but most cases improve with consistent physical therapy exercises, posture correction, and ergonomic changes. By following this structured exercise routine, you can reduce nerve compression, restore mobility, and prevent future flare-ups.

Frequently Asked Questions

1. How long does healing take?

Mild cases take 1–4 weeks; more severe cases may take several months.

2. Should I rest or exercise?

A short rest is fine, but movement speeds recovery.

3. Are these exercises safe at home?

Yes—if done gently and correctly.

4. What should I avoid?

Avoid heavy lifting, sudden movements, and exercises that trigger numbness or pain.

5. Can chiropractic care help?

Sometimes, only under medical guidance, especially if disc issues are involved.

About the Author

Dr. Ajay Shakya, MPT • Certified Manual Therapist
Experienced physiotherapist specializing in neurological and musculoskeletal rehabilitation.

Disclaimer

This content is for educational purposes only and is not a substitute for professional medical advice.