A pinched nerve in the neck can be caused by damage and degeneration to the cervical (neck) vertebrae or due to stenosis (narrowing) of the spinal nerve canals, according to research published in "The Spine Journal." A slipped or damaged disc in the vertebral column can also cause a pinched or compressed nerve. This may cause neck pain or numbness and referred pain or numbness in other areas of the body. Exercises designed to gently stretch and strengthen the spine and muscles of the neck help alleviate the compression on the nerve and its symptoms. Physiotherapy exercises can also prevent further nerve, spine and muscle damage. It is important to begin neck and spine exercises slowly and consult a physician or physiotherapist before beginning exercises for a pinched nerve.
Neck Flexion and Extension
Dr. C.A. Jenner, MBBS, FRCA, a pain specialist in London, U.K., recommends these exercises to stretch and strengthen the muscles of the cervical spine. To perform the neck flexion, stand or sit up straight and slowly bring the head forward so the chin lightly touches the chest. Raise the head slowly back to the upright position and repeat five to 10 times. To extend the neck, slowly lift the head as much as possible to look up at the ceiling. Relax and repeat these exercises five to 10 times.
Half Circle Exercise
Half circle yoga exercises help to rotate and flex the neck muscles and cervical spine to reduce nerve pain and muscle tension. Begin by standing or sitting upright. Lower the chin so it lightly touches the chest. From this position, move the chin as far as possible toward the right shoulder and hold this position for three to five seconds. Return the chin back to the chest and as far as possible toward the left shoulder. Repeat this half circle movement five to 10 times a day.
Shoulder Extension and Retraction
Dr. Jenner recommends shoulder exercises to stretch and strengthen the muscles and spine of the neck. To perform the shoulder extension, stand or sit upright and raise the shoulders up as far as possible. Relax and repeat 10 times. Next, do the shoulder retraction exercise by moving the shoulders forward as much as possible as if to hunch over. Move the shoulders as far back as possible. Relax and repeat this exercise five to 10 times.
Backwards Bend
The backwards bend helps to strengthen the extensor muscles of the neck and the muscles of the upper back and shoulders. Lie facing up on a floor mat with your knees bent and feet flat on the mat. Lift the buttocks and lower back about 10 inches off the floor and raise the chest upward using the upper back and neck muscles. Hold this position for five to 10 seconds, relax and repeat 15 to 20 times.
