Stretches for a Pinched Nerve in the Neck

Pinched nerves in the neck can be caused by a number of reasons, ranging from bone spurs to poor posture. Stretches for a pinched nerve in the neck performed throughout the day can help alleviate symptoms while lowering your risks of developing more serious injury. Consult your doctor before starting any new exercise. Not all exercises may suit your individual situation.

A woman sitting at her desk holding her neck with both hands.
Credit: AndreyPopov/iStock/Getty Images


Stretches for a pinched nerve in the neck can decrease neck pain, inflammation and stiffness, according to Stretches increase neck mobility and facilitate everyday activities such as turning your neck and head to see blind spots while driving your car and staying aware of your surroundings.

Neck Rolls

Neck rolls can be a good stretch for a pinched nerve in the neck, according to Do this exercise while standing or sitting. Look straight ahead and start doing circles with your neck by gently tilting your head until your right ear is over your right shoulder. Slowly keep moving your head toward the back, left and down, so your chin is on your chest. Return your head to the straight-ahead position. Relax 10 seconds. Repeat this exercise five times.

Head Turns

Doing an exercise known as a head turn or neck rotation can be a helpful stretch for a pinched nerve in the neck, according to Do this exercise while standing with your feet firmly planted on the floor or sitting upright in a firm chair. If standing, hold onto a firm chair for balance purposes. Slowly turn your head to the left side. Move as far as possible to increase the stretch. Hold this position for 10 seconds. Slowly return your head to the center position. Relax for 10 seconds. Turn your head to the right and repeat the sequence. Do this exercise five times for each side. Do not move your shoulders throughout this exercise.

Head Turns

Stretch your neck and spinal column by doing a standing exercise involving hand clasping, according to Stand upright with your feet firm on the floor, shoulder-length apart. Place your hands behind your back and gently clasp them together, interweaving the fingers. Slowly and gently move your hands toward the floor while inhaling, breathing in, deeply. Keep pulling your hands down as you look up at the ceiling and stand on your toes. Hold this position for five seconds. Slowly exhale as you return to the original position. Relax for 10 seconds. Repeat this exercise five times.


When doing stretches for a pinched nerve in the neck, perform the exercises slowly and deliberately, with no sudden movements, in order to prevent further damage. Consider pain a warning sign and never stretch to the point where you experience any pain, according to Breathe as you normally do while doing the exercises. Breathing helps relax muscles and increases neck flexibility.

Is This an Emergency?

If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Load Comments