Impingement on the nerves in the neck can cause pain and numbness in your arms and hands. The close relationship of structures in the cervical area and the potential for debilitating nerve injury requires extra care be taken when exercising your neck. However, there are low-impact exercises that may help resolve the pain of cervical nerve impingment. Before starting any exercise program check with your doctor, especially if you suffer from cervical nerve impingement. In addition, check with your doctor before starting any aerobic activity if you have high blood pressure, joint problems or heart disease.
Stretching Exercise
Flexibility in the neck reduces pressure on cervical nerves. Muscle tension causes the structures in your neck to exert pressure on nerves. This pressure leads to impingement. In addition, instability of the neck also contributes to pain. When your neck is unstable because of tight or weak muscles, the close relationship between the nerves and bony structures becomes a problem. These bony structures can press on the nerves, causing pain and numbness in the upper extremities.
Stretching exercises release muscle tension and pain you suffer from nerve impingement. MayoClinic.com recommends gently bending your neck to the side and holding it for a few seconds. Stretch your neck in all directions, as is comfortable. This may alleviate some of the pain.
Isometric Exercises
Isometric exercises, performed by applying resistance against muscle tension while keeping the joints relatively stationary, avoids pressure on nerves by keeping the bony structures from pushing against them.
According to the Ohio State University Medical Center, perform isometrics by bending your head first toward your chin while resisting with your hand placed on your forehead. Hold for 30 seconds. Then perform the same move, only this time, moving your head toward your back and apply resistance by placing your hand on the back of your head. Hold this for 30 seconds. Repeat these moves while bending your neck to your shoulders, one side at a time.
Low-Impact Aerobics
Walking is a low impact exercise that increases circulation, improves flexibility and stability, and improves overall health. The American Physical Therapy Association says that low-impact exercise such as swimming, walking and other low-impact aerobics may also be helpful in decreasing neck pain. When starting a walking program, start slow and build up until you are able to walk three miles a day. After becoming acclimated to walking, you can perform interval training to increase the benefits of walking. Perform interval training by alternating walking speed from slower to faster. Walk at your normal pace for 15 minutes and speed up the pace for five minutes, alternating throughout your entire walking routine.
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