a

INSTANT RELIEF - How to Treat A Pinched Neck Nerve - Physical Therapy Exercises

what's up guys hey Jared Beck's Tran

here doctor of physical therapy Tona

tightened calm do you have pain in your

neck that sometimes sends symptoms down

into your arms could be indicative of a

pinched nerve so today I wanted to talk

to you all about this condition what it

is why you get it and then share some of

my favorite exercises to hopefully help

you guys out of some of that pain and

out of some of that discomfort let's get

into it right now

[Music]

all right you guys thank you so much for

joining me today here on tone and

tighten I hope to be able to share

something with you that's going to help

you out of some of the pain or

discomfort that you might be

experiencing of course if these things I

do share help you out do me a favor and

hit that thumbs up button down below

okay so let's talk about pinched nerves

and let's talk about radiating pain it's

a common problem a lot of us experience

it not a lot of us know why we have it

and so those are the things that I hope

to share with you today and so let's say

let's jump right into it so pull out my

spy model and so we're looking

specifically at the neck so this is a

profile view he's looking that way right

now and you can see if I jump in here

really close you can see that each of

our vertebrae well our neck is made up a

series of vertebrae that are stacked one

right on top of the other now at each

one of those levels you get these yellow

things that exit out right here those

are your nerves and they go down and

specifically the ones in the neck are

going to go down and innervate your arm

and so they're responsible for all the

sensation and all the muscle activity in

your arm all those nerves come from our

brain exit out our neck and then travel

down into our arms now what can happen

is those nerves can become irritated

with some of the more common conditions

that I see are going to be degeneration

in your discs meaning that those discs

aren't as tall as they used to be or you

can also get a disc bulge meaning that

some of that disk material is actually

kind of bulging out into a space that it

doesn't normally occupy when that nerve

is irritated up at that neck level what

it can do is it can actually send

symptoms and down into your arm be it

numbness tingling pain or even all of

the above and so those are the things

that we want to try to get rid of now

that being said it's crucial that I

mentioned to you one very important

principle that of centralization versus

peripheral ization anything that we do

that causes those symptoms say they're

down into your hand if you do a motion

or an activity and all of a sudden that

comes into your forearm up into your

elbow up into your upper arm even up

into your shoulder that is and in that

is an indication that were headed the

right direction we would refer to that

as centralization

basically your symptoms are centralizing

to that source of the pain up in your

neck those are things that we want to

promote those are things that's that's

again an indication that we're doing the

right thing that your symptoms are

headed the right direction so

centralization is a great thing now that

being said if we do any activity that

causes peripheral ization for example if

you're experiencing kind of that

numbness tingling kind of radiating pain

down into your shoulder we do one of

these exercises and all of a sudden pain

is down into your elbow into your arm

that's a sign that we're headed the

wrong direction that's a sign that maybe

the exercises that I'm showing you

aren't going to be your best option that

you need to possibly pursue some some

other means so peripheral ization

anything that we anything that causes

symptoms to go further away from your

neck is a sign that we're headed in the

wrong direction now these symptoms from

our neck these radiating symptoms from

our neck are often caused by posture or

position and so we can get our spine

into certain postures into certain

positions that kind of open those holes

that make them a little wider create a

little more space for the nerve those

are the types of postures that we want

to promote and those are the things that

I'm going to show you in this video so

one thing I want to mention real quick

because our posture is such a strong

predictor of a lot of the neck pain and

shoulder pain that you might be

experiencing a shot an entire video

about how to correct this problem

sharing some of my favorite stretches

and exercises to help you out of that

posture it certainly might help you with

this condition as well I'm gonna leave a

link to that down below it's also

floating right up here in the screen

make sure you check that out for more of

these exercises in even greater detail

okay let's get into these exercises all

right so our first exercise and the one

that I probably recommend the most often

to most of my cervical patients most of

my patients that have neck pain are

going to be chin tucks but a lot of the

problem that we see with with the neck

and with the pinched nerve and the arm

pain comes from poor posture

meaning the for the shoulders are

forward the head is forward and we get

into this position so we treat it by

trying to reverse that and so your chin

tucks the first thing you want to do is

sit up straight and tall and then what I

want you to do is focus on tucking your

chin kind of straight

back into your into your net keep in

mind it's not a head nod

I don't want your gaze to be directed

down at only your chin to come down

towards your chest

I want your chin to go straight back

over your shoulders and so in this

position right here I call it the double

chin exercise you guys the uglier that

double chin the more double chins you

can kind of create the more roles you

can create under here the better the

exercise that just tells me that we're

headed the right direction and so that's

your first exercise so I'd retract back

into this chin tuck hold that for about

a five-second count and then come up out

of it and then retract back hold that

for about a five-second count and then

come out of it again and so about 10 to

20 repetitions and then you're going to

do that at least twice a day even like

three four times a day

now if the chair is uncomfortable for

you you can also do that do these same

exercises laying down so you'll see that

I'm right here and I'm laying down on my

back and then again my focus is just

pulling that chin straight down into my

throat you'll see that I'm not lifting

my head at all and not coming in this

direction I'm just gonna tuck straight

down into the table hold for about a

five-second count and then come right

back up out of it and so that's exercise

number one chin touch the next exercise

we're actually going to do a chin tuck

but we're going to take it to the next

level now we're going to do chin tucks

with some extension so we're seated

right here we're gonna tuck our chin

backwards perform that chin tuck

exercise and now what I want to do is

just extend backwards you'll see that I

didn't lose that chin tuck position I

don't want you in this position right

here I'm still gonna have that chin tuck

and then I'm going to extend backwards

as far as I can go and then come up out

of it if we get into this position and

they extend way back and they say wow

that really hurts back off of that a

little bit so again I want to go to the

point where you start to feel pain but I

don't need to go any further than that

hopefully what you find is with

repetition with consistency with this

you're able to go back further and

further and it actually feels better and

better as you do it so your first rep

you might do this chin tuck and then you

might only be able to extend to here and

that's totally fine

that's where I want you to stay but then

over time you should be able to tuck and

then extend even a little bit further

and so again my recommendations for this

are about the same about a three to five

second hold and then we're gonna do them

ten repetitions at a time you even might

even do kind of twenty to thirty of

these and then perform that a couple

times throughout your day some people do

find it a little more comfortable if you

grab a towel there's a couple ways that

you can kind of do this with the towel

keep that towel down low I'm gonna hold

it with my hands chin tuck and then

extend backwards that's a little easier

to kind of take some of the pressure off

of your back and some of the pressure

off of your neck if you do that with a

towel some people find that a little

more comfortable they're a little more

tolerant towards that a thing that I

like to do is actually promote even more

extension by getting the shoulder blades

and the scapula involved with this so to

do that you're gonna you're right here

with your towel you tuck your chin

backwards and now as you extend over the

back of the chair you're actually going

to bring that towel up with you so

you'll see the relative angle on my

towel doesn't change I'm starting right

here and then as I extend backwards I'm

finishing right here so right here

chin tuck backwards extend up and over

hold for a three to five second count

and then come right back down out of it

that's exercise number three again about

10 to 20 repetitions a couple of times a

day on that one all right so my next

three exercises are geared primarily

towards these posture related issues the

first thing that I love for that are

going to be what we call some SCAP

pitches or some scapular pinches

basically what you're going to do is sit

up straight and tall squeeze your

shoulder blades together hold for a

three count and then relax and so again

right here we're straight and tall we're

gonna squeeze hold two three and then

relax right here um what you're focused

what I want your focus to be is not only

retraction with your shoulder blades not

only squeezing them together but I also

want you to try to tuck them into your

back pockets I also want you to try to

pull them down towards the floor a lot

of times when people do this they'll go

like this try to keep your upper traps

try to keep your neck relaxed again the

motion is kind of pulling down and back

and at the end of that set

should actually feel like you're

actually loser in your neck just because

again those shoulder blades are pulling

down and back it's actually stretching

your neck and so a set of about 10 to 20

and then repeat that three times so

about 3 sets of 10 is typically what I

recommend with the scalp inches that's

another one that you can do a couple of

times a day

ok next let me show you on my foam

roller foam roller you guys if you

followed my channel for any amount of

time you know this is one of my absolute

favourite pieces of therapy equipment if

you don't have one I'm gonna leave a

link down below check out that link you

can pick one up on your own and so but

what I'm gonna show you on this this is

a great tool to just kind of straighten

your spine out in fact it's so great I

shot an entire video on the foam roller

six minutes to correct your posture

links down below links also floating

around up here right now but for the

purposes of this video what you're going

to do is sit right up on that foam

roller

this one is a 36 inch length

I like the longer length because you can

actually lay down like the whole length

of my spine on this very comfortably and

then that's it you guys all you got to

do is lay right here and just let

gravity kind of stretch the front of

your chest stretch the front of your

shoulders I even tell people a lot of

times in my physical therapy clinic I'll

have people do their chin tucks while

they're on this maximize your time

bigger bang for your buck and so you're

laying down you're nice and relaxed

everything's stretching out and then I'm

going to perform my chin tuck hold two

three and then come up out of it perform

my chin tuck hold two three just like

that and again what we're going for here

is just stretching we're trying to get

out of this posture and we're trying to

get up and back and into this posture

that's the goal with that foam roller ok

the last exercise that I want to show

you are going to be what we call wall

angels you're gonna come with your back

to a wall

I want your hips against the wall your

feet can come out from the wall about

eight to ten inches but my hips are

against the wall

my shoulder blades are against the wall

and the back of my head are against the

wall now what I'm going to do with my

knuckles I'm gonna put them right up

here against the wall and then hold my

knuckles against the wall keep those

three points of contact in my spine and

then you're just gonna slide them up and

over your head and then right

back down what you should feel is all

those muscles between your shoulder

blades going crazy all those postural

muscles are holding you in this nice

posture is we maintain those points of

contact and then we just add some active

motion to the arms it's going to really

help to stabilize and support and keep

everything together nice and tight right

where we need it to be and so typically

what I'll do is all either do set a

timer I'll say like a two-minute timer

for someone to do this or count out

about 3 sets of 10 this one we can only

do this one we only have to do once a

day it's a little bit more aggressive

once a day 3 sets of 10 on your wall

angels

alright you guys there you have them

about six of my favorite exercises to

help alleviate some of the pain in your

neck that pitch nerve symptoms and some

of the numbness tingling pain whatever

symptoms you guys might have in your arm

and so I hope that helps you guys out I

hope you benefited from this video if

you did find it beneficial hit that

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video also if you have any questions or

comments or want to share your

experience with this video leave that in

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below you can also do it right here this

is that posture video that I told you

guys about earlier this is that foam

roll video that I told you guys about

earlier this one is how to alleviate

muscle knots in your neck and shoulders

that's another one that you guys might

like I'll see you next time right back

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