Effective Exercises for Cervical Radiculopathy: Alleviating a Pinched Nerve in the Neck

Cervical radiculopathy is a condition that occurs when a nerve in the neck is compressed or irritated, leading to pain, numbness, and weakness that can radiate down the arm. In addition to medical interventions, physical therapy plays a crucial role in relieving symptoms and promoting long-term recovery. In this article, we will explore effective physical therapy exercises and stretches that can benefit individuals dealing with cervical radiculopathy.

1. Neck Range of Motion Exercises:
   • Neck Tilts:
     • Slowly tilt your head to the side, bringing your ear towards your shoulder.
     • Hold for 15-30 seconds and repeat on the other side.
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   • Neck Turns:
     • Gently turn your head to one side, keeping your chin at shoulder level.
     • Hold for 15-30 seconds and repeat on the other side.
     • 
   • Neck Flexion and Extension:
     • Slowly lower your chin towards your chest for flexion.
     • Then, tilt your head back, looking up at the ceiling for extension.
     • Hold each position for 15-30 seconds.
     • 
2. Shoulder Blade Squeezes:
   • Sit or stand with your back straight.
   • Squeeze your shoulder blades together as if trying to hold a pencil between them.
   • Hold for 5-10 seconds and relax.
   • Repeat for 10-15 repetitions.
   • 
3. Upper Trapezius Stretch:
   • Sit or stand with your back straight.
   • Gently tilt your head to one side, bringing your ear towards your shoulder.
   • Use your hand to apply a gentle downward pressure on the opposite side of your head.
   • Hold for 15-30 seconds and repeat on the other side.
   • 
4. Levator Scapulae Stretch:
   • Gently turn your head to one side, bringing your chin towards your shoulder.
   • Place your hand on the back of your head and apply gentle pressure to increase the stretch.
   • Hold for 15-30 seconds and repeat on the other side.
   • 
5. Chin Tucks:
   • Sit or stand with your back straight.
   • Tuck your chin towards your chest without tilting your head.
   • Hold for 5-10 seconds and repeat for 10-15 repetitions.
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6. Shoulder Rolls:
   • Sit or stand with your arms by your sides.
   • Roll your shoulders forward and then backward in a circular motion.
   • Hold for 5-10 seconds and repeat for 10-15 repetitions.
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Remember, consistency is key when performing these exercises. Start with gentle movements and progress gradually. If you experience increased pain or discomfort, it’s important to consult with your physical therapist or healthcare provider. These exercises, when done correctly, can contribute significantly to the management and alleviation of cervical radiculopathy symptoms, promoting a healthier and more functional lifestyle.