A pinched nerve can cause debilitating pain. It can seemingly come from out of nowhere, waking you up from a night's sleep, or it can be the result of an accident or sports injury. In many cases, a pinched nerve results in severe pain and disability in the shoulder and upper arm. After treating the pain with moist heat, exercise therapy is typically one of the first courses of treatment. Always consult your doctor, though, before trying any of these exercises.
Stand up and put both arms at your side. Shrug your shoulders up to your neck and try to rotate them toward your back before returning them to the starting position. Do 15 of these shrugs, take a 30-second break and repeat the set.
Sit in a chair and interlace your fingers behind your head. Slowly move your chin toward your chest and turn to the right at the same time that you lower your chin. Hold this position for 15 seconds, then relax and return to your original position. Now do this same movement to the left. Do it at least five times to each side.
Bench Press With Broom
Don't try this with a barbell. Lie down on the floor or a bench. Hold a broomstick at shoulder height. Press it up until your elbows are straight. Do this exercise 15 times, take a 30-second break and then repeat the set.