This is pinched nerve in neck stretches you can do at home. I know you’re having some neck issues, neck pain, radiation, tingling, numbness, cramping, maybe into the arm or be down to the hand.
You may notice that the sensation in your hands or fingers may not be like the other side ,you may also notice pain inside the shoulder blade, difficulty turning your head, you may notice a lot of restriction.
First of all you’re wondering why what’s causing it? why am I having this nerve irritation? why am I having this pinched nerves? well I can tell you that the majority of nerve related conditions coming from the neck area is related to bad posture.
Sitting at a desk long periods of time, particularly on a computer looking down, writing, typing answering the phones or whatever you’re doing you’re putting stress and load on the cervical spine which are the vertebrae that come from the neck area. These muscles are trying to withstand the weight of the head against forward gravity.
The weight of the head is about 12 pounds, so for every inch you go forward you’re adding a tremendous amount of force and load to those muscles. The simplest exercise that you can do to help correct a lot of your nerve pressure as help stabilizing the neck area. Here some pinched nerve in neck stretches with simple step:
The following two exercises are great exercises for the postural muscles that support your head and neck. All you needed is a chair that has a firm backrest and a exercise ball or even one smaller about the size of a kickball.
First is to place the ball behind the head and against the wall, the ball should sit behind the head and not down against the neck. From this position all the patient will do is push the head back for one second against the wall and forward for one second to. One thing to remember not to do with this exercise as you push back is to tilt your head up and down.
The patient should be instructed to do a set of 20 repetitions, take a break for one minute and do an additional set of 20 repetitions. this will build strength into the postural muscles to enable better endurance particularly with regard to long periods of time sitting at the computer or at the desk.
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First thing you want to do is lay down and put the foam roll perpendicular to your body, putting it right under your scapula and you want to first loosen up the tissue a little bit so you can get a better mobilization when you do start extending your spine, but just lift up your hips a little bit, keep your stomach nice and tight, put your hands behind your head with your elbows forward and just start rolling up and down.
To start off is just bring your chin down to your chest, and then hold it just for about 20-30 seconds and then look back up towards the ceiling. Same thing for just about 20-30 seconds.
This particular pump within the central nervous system around the brain and spinal cord the cerebral spinal fluid which is the fluid that continues to circulate, it never stops circulating and as it continues to circulate you have this little pump kind of opening and closing.
This has to work hand in hand with all the organs tissues and cells within the body it’s a direct relationship between the neurological system and all parts of the body. So when you hold that stretch for 30 seconds after you release it, you should feel a whole lot lighter, a lot less tightness a lot less spasming.
Most important give it some time because this will help hopefully reset specific parts with the nervous system hopefully.
This will take away a lot of your pain a lot of your spasm you can do the stretch once or twice right after each other you can do it two times 30 seconds you can do it daily.