Hello, I'm Dr. Donald Ozello of Championship Chiropractic for LIVESTRONG.com. Today, I'm going to be speaking about how to strengthen the upper body after you have suffered a pinched nerve. Strengthening the upper body after a nerve impingement injury can be quite challenging. First of all it depends on where that nerve impingement is at. Today I'm going to explain an exercise that helps to strengthen up the neck if you have had a nerve impingement in that area. First of all, technique needs to be perfect, start at a level that works for you and always work through a pain-free range of motion. The exercise I'm going to explain is called cervical retraction where you are moving the neck backwards, helping to strengthen up the muscles in the back part of the neck. When performing cervical retraction, it's easiest if you are seated. Sit up nice and straight, pull the shoulder blades back. You want to have your chin facing forward, your eyes facing forward. You do not want to have your head bent downwards or your head bent backwards. The motion is going straight back. It is not bending backwards so you want to keep your eyes and your chin nice and straight ahead. Pull the shoulder blades back. Now if you need help in the very beginning to do this, put a couple fingers on your chin and push backwards. Hold that for three to six seconds and then relax and then perform again. Once you get that motion down without the assistance of your fingers, you don't need to do that. You don't need to use your fingers any more. Pull your shoulder blades back so you are sitting up nice and straight and retract the neck. That's going to help to strengthen up the muscles in the back part of the neck. It is very important to start in that area and then work outwards from the neck and spine. Strengthening up the neck is very important when you are recovering from a nerve impingement injury. Start in the neck and the spine and then move outwards.