Once you know the cause of the pinched nerve in your neck, and it is not contraindicated, gentle and purposeful exercise will help stretch the muscles and release the pressure from the involved nerves.
Stretching is by far the safest way to go when it comes to exercises. Anything to rigid or intense might just reinjure and inflame the original cause of the pinched nerve.
Where rest, ice and medication were appropriate for the initial stages, exercise now will help speed the healing, and if done correctly, may help prevent a recurrence.
Experts agree that low impact and non strenuous exercises are the safest if you have been suffering from neck pain.
Stretching may seem simple to some, perhaps even a useless endeavor to others, but according to an article written by Brandon J. Luskin MD, the act of doing simple range of motion exercises (gently rotating your head forward, sideways and backwards) releases the body’s natural endorphins. These endorphins act as pain killers.
How to do range of motion exercises for your neck:
1 Start by gently allowing your chin to fall forward toward your chest. You will feel a gentle stretch of the muscle in the back of your neck. Do not force it.
2 Next, gentle roll you’re your neck to the left so that your ear is over your shoulder. Hold there for a few moments, feeling the stretch on the right side.
3 Now gentle roll your head backwards, hold for a few moments.
4 Roll your head to the right side, feeling the stretch on the left side of your neck.
5 Allow your head to gently roll forward again, chin to chest. From this position you can bring your head back up.
You may do these stretches either while you are standing or sitting in a low back chair. Remember to try and keep your spine straight and in good posture as you do these stretches.
Following are some videos from experts, showing you how to do some safe exercises that will help alleviate your neck pain and strengthen the neck muscles.
Who better to learn from for safe neck stretches than a physiotherapist? You can do these on your own, but it is good to have a partner with you so they can help you maintain proper posture as you are doing these stretches.
This doctor helps you understand how to combat neck pain and increase range of motion of your neck muscles. Preventative medicine is good medicine.
If you enjoy Yoga you may find these stretches helpful and enjoyable. Just be careful not to overdo it. People who have suffered neck injury in a car accident claim that yoga stretches ease the pain and even help reduce herniations.
Take a look at this slideshow presentation. If you find you are interested, why not consider joining a local yoga club.