Pinched nerves in the shoulder can cause a "pinching" pain and an uncomfortable feeling of pressure. Bone, muscular, cartilage, or tendons surrounding the nerve can apply pressure and cause pain, numbness, tingling, or weakness in the arm. Another cause of pinching shoulder pain may be a pinched nerve in the neck.
Arm Circles
This exercise works and stretches the shoulders and trapezoid muscles. It increases blood flow and can release pinched nerves. Stand with feet hip-width apart and extend your arms to the sides so that they are parallel to the floor. Slowly make circles with your arms in a forward motion. Keep the diameter of the circle to about one foot. Do this for 10 seconds, then stop and reverse the motion. Make backwards circles for another 10 seconds. This makes up one set. Do two to three sets.
Triceps Stretch
This exercise works and stretches the triceps and lats. Work both arms for symmetry. Stand with your feet hip-width apart. Start with your left arm and reach up behind your head. Grab your elbow with your right hand and gently pull. Your left hand should hang down between your shoulder blades. Hold this position for 10 to 20 seconds, then switch sides and stretch your right arm.
Standing Biceps Stretch
This move stretches the biceps, chest, and shoulders. Stand with your feet hip-width apart and clasp your hands behind your back with your palms facing each other. Straighten your arms and rotate your wrists so that your palms face the floor. Raise your arms slowly toward the ceiling until you feel a stretch in your biceps. Hold for 10 seconds, then release. Do this two times.
Side Raise
This exercise strengthens and stretches the shoulder muscles. Stand with your feet hip-width apart. Hold a light weight in each hand with your arms at your sides. Your palms should face your body. Without moving your torso, exhale as you lift your arms up until they are parallel to the floor. Keep a slight bend in your elbows. Pause for a second, then inhale as you slowly return to the starting position. Do two sets of eight to 12 repetitions.
Chiropractic Adustment
A pinched nerve in the neck may also be treated by a chiropractor. He or she will gently and painlessly manipulate the vertebrae in the spine to make sure that all nerves are free from impingement. This may require one or several sessions to relieve the pain, but relief is often felt after just one adjustment.
References
- DoctorKen.com: Nerve Irritation
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Human Anatomy & Physiology"; Marieb, Elaine; Katja Hoehn, 2007
- Nerve-Pinched.com: Pinched Nerve in Shoulder
