An impinged nerve in the neck, also referred to as a pinched nerve, is caused by a decrease in the opening through which a nerve travels in your neck. This can stem from bone spurs or degenerative disc disease. While an impinged nerve is painful, it can be alleviated with range-of-motion exercises.
Shoulder Roll
Exercises that specifically target your neck will help reduce pain, but lowering tension in your shoulder muscles also will help. Start by standing up straight with your knees slightly bent and arms bent at the elbows. Squeeze your shoulder blades while simultaneously rolling your shoulders in a backwards direction. Continue to roll your shoulders until they return to their original position. Repeat this action 10 times before stopping.
Neck Tilt
This neck exercise will increase range of motion in your neck, helping to alleviated pressure placed on your impinged nerve. Stand up straight with your arms at your sides and knees slightly bent. From here, tilt your head towards your right shoulder, continuing to tilt until you feel a tight stretch in your neck. Hold this pose for 10 seconds before slowly returning to your original position. Perform this same exercise, alternating sides 20 times or until fatigued.
Isometric Neck Exercises
Isometric neck exercises will help strengthen the muscles around your injured neck without rotating your neck in such a way that may be painful. Start by placing both of your hands on your forehead, bending at the elbows as you do so. From this position, push your head into your hands, using your neck and shoulder muscles to do so. Resist the push with both hands, holding your head back for 10 seconds. Repeat this exercise until fatigued.
Upright Cat Exercise
Stretching out your upper back also can reduce the effects of an impinged nerve. Get down on all fours with your back parallel to the ground. Tighten your core muscles, tilting your pelvis up and back as you arch your shoulders. Hold this stretch for a count of 10 before relaxing. Repeat until fatigued.
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