All language subtitles for Most Important Exercises to Help Pinched Nerve & Neck Pain! FAST-RELIEF. (Updated)

bob and brad the two most famous

physical therapists on the internet

[Music]

hi folks i'm bob schrupp physical

therapist brad heineck physical

therapist whalen was famous physical

therapist on the internet

in our opinion of course bob time to

work brad today we're going to talk

about the most

important exercises to help pinch nerve

and neck pain fast relief this is an

updated video by the way we did this one

before yeah but now we've got a nice new

stretch in there we're going to review

it look at it from a different look

a little angle the angle i'm talking

about yeah the old one by the way we got

interrupted by

some nursing home staff yeah they

started talking to us they were rude and

we had to reprimand

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oh my god wherever you are you know

there's something i want to mention that

there's a couple complaints about our

sign is getting beat up a little bit but

you know we like to get every last bit

out of it that's right so anyways

neck uh pinched nerve we're talking

about pinched nerve in the neck

uh associated with neck pain but often

times as a result of that pinched nerves

you can get

referred pain into the shoulder blade

which is really common

down the shoulder into the arm and all

the way up to the fingers actually

and if it's into the fingers it

generally means you got a pinched nerve

somewhere

right exactly uh so what we need to do

is

kind of show you how this works and why

the nerve gets pinched so we're going to

use

our friend sam and uh gumby as his

sidekick

uh we're going to look what i do i have

a nerve

put in here and we're going on low level

because typically a pinched nerve

happens

at c6 or c7 and that's that's this bone

or this bone

those cervical uh bones and then the

nerves

here's the little nerves coming out here

and uh they're coming out of the foramen

or the holes

and they can get pinched there right um

from

bony overgrowth right or they can get

pinched from the

the uh disc itself right so

the nerves here are cut off so i put a

extended one because this is the route

that the nerves get down actually more

than just one come

off they come out i believe there's

three ears and four that come together

and they form the brachial plexus but

the route is

the same underneath the clavicle it kind

of goes through the axillary

collar bone yep under the cover the

armpit up there

and then it goes down it starts to

branch off down into the arm

uh so what we're going to do is we need

to unpinch it

probably most of the time the nerve is

pinched

up in the neck in the cervical column

it could possibly pinch be somewhere

else possibly in the elbow

um but we're looking at this area

because the majority of time that's

where it is

and you'll know uh just by some movement

of your neck typically

so any other questions with sam no i was

just gonna say brad

so the first thing you really do need to

do is we need to stop the cause

because if you do these exercises and

you haven't stopped what's causing it

right

it's just going to keep getting bad

right it's going to keep getting worse

so one of the causes causes

one of the causes it's a head for

posture i know i had another thought

though

oh all right i just wanted to say one

way you can confirm it's in the low neck

and

this is what i do with most of my uh uh

patients is i i have them set up good

and tall and straight

in their chair i have them get their

head over the ears with a

mild chin tuck and then i say can you

look back like this really far

and if they go back like that and it

hurts

i'm thinking and i don't know what the

percentage is but a high percentage

it's definitely involved in that in the

neck

we work the neck we free the neck up

things get better the neck feels better

down the arm goes better

uh that's the majority of cases in my

experience yeah really if you

if we treat the neck and gets better

obviously it was in the neck

right so exactly so yeah uh posture

posture posture posture the three big

things in our society

that causes poor head and neck posture

which can create a pinched nerve is

looking at your cell phone yeah

yeah looking down like this and you know

um

moving the head forward yep yep driving

a car

same thing people have their head over

their steering wheel i'm exaggerating a

little bit but you know what i mean

well one thing if they have the seat

leaning back too far

yeah it causes you to move your head

forward like that so that's why i want

the seat upright so you're in good

posture

exactly uh sitting at a desk computers

yeah a little laptop or that especially

the laptops yeah because

you're going to go down like this yeah

we got to get those screens raised up

you got to get the screens raised up get

your chair positioned properly we've got

videos on that as well we're not going

to go

into detail but posture is big so uh

adjust your posture make sure you're

sitting up tall head over

your ears if you will we like chin tucks

yeah i mean that'll be part of the

exercise program as a matter of fact we

throw it in right now because

then we're gonna show exercises while

you're sitting

at your desk in your car it's a great

correction exercise do chin tucks yeah

chin goes in towards your throat not

down like this but

or not up right it's a reminder to you

not only does it does the job of moving

your head back but it's a reminder where

your head should be positioned

right i've had a number of patients i

say can you do a chin tuck

and they got the pinched nerve even that

will start to irritate it and it's like

so then we have to work into that gently

but we work with or even do it lying

down on your

back right just work on it towel behind

your head

exactly so we're going to start with the

chin tucks in good posture

uh another exercise to

so you know you've got good posture can

you swing over this way mike

is we use our friend the wall yeah

and uh make sure you put your butt up

against the wall this is the way i teach

it and then your shoulder blades and

then if you can get

your shoulders back like this as opposed

to forward

so get the shoulders back now we've got

good posture but then the

last critical thing is can you get your

head

to touch the wall there with a little

bit of a chin tuck

that might be difficult at first with

this pinched nerve but we're going to

show you a trick to get out of it

and then from there do the famous

w's now you can do this without the wall

but the wall

lets you know for sure if you've got

that good posture because you touch your

elbows and your hands

and you can work wall angels up and down

depends on how tight your shoulders are

and just do some repetitions like this

five to ten repetitions

um and do that throughout the day and

why we do wall

angels and why we do this next one is

because if you are

rounded out in this position right up

here in the

upper back that if you're rounded out

there there's no way you can straighten

your neck out yeah i mean it's going to

affect your neck so we got to get that

all stretched out too the wall angels

don't

do it a foam roller uh does it do you

want to go lengthwise or do you want to

go

roll it well we could do both if they

got a roller they might as well do both

so the one is you just you can just work

on

the upper back and a lot of times if you

fold your arms you can really get

between the shoulder blades as well

and you can just work on that area and

stretch it out

if you're doing a roller don't do it on

your bed you can see on the soft cushion

it doesn't work well

you know on the floor works a lot better

with the exception of this next one you

could do this i'm gonna let you do this

one breakfast i never get on that thing

well

yeah so then you turn if you got a three

foot foam roller you turn it this way

right down your spine especially if you

got the one that the lower density it's

more comfortable and then you get your

chin now this is just like doing a chin

tuck as a matter of fact you can do

baby chin tucks while you're just

relaxing you're gonna relax your

you know for five or ten minutes and

straighten out your entire posture here

it's it's straightening out that upper

back lower back is

stretching out your pecs exactly so it's

an easy one to do

in a relaxed position your head might

not be able to get all the way back

to start off you might have to use a

roll towel or something

but uh you know if it doesn't go back

you could put a

yeah a rolled towel or folded up towel

they make this

device as well but you want to get rid

of that and get your head down

that's going to help free up that

pinched nerve as well

um one last thing brad real quickly um

i works for my patients a lot is if

you're having pain down let's say the

right arm

just whenever possible put your arm up

on a pillow

because if the arm is being hung like

this it's gonna pull your shoulder

forward it's gonna put more stress on

that nerve

right this is just a great way to start

getting good posture

and taking stress off the nerve sure

sure should we show that uh the new

exercise by

uh stuart mcgill sure this is uh we're

just strengthening the neck without

putting stress on it

so you're going to be in good posture i

want you to put your tongue

behind your teeth in front of your teeth

right okay and then

you squeeze and tighten up the muscles

here in the neck

in the front of the neck yep in the

front of the neck then you're gonna take

your hands

your two fists here and you're gonna if

if i wasn't holding it i would actually

be pushing the neck up

okay so it's like an isometric yeah it's

isometric

and one two three four five six seven

eight nine

ten so we could do ten of those

two three four five six seven eight nine

ten

what it does it strengthens the correct

muscles

without putting shear force on the bones

so so it's a comfortable way to

strengthen this is what i'm trying to

say and and that should help posture

yeah it's going to take pressure off

that and

strengthen your deep flexors which get

weak because you're

you're you're strengthening the extent

right when you right with that part

bad posture uh and now the other uh

exercise what happened to all my

right here oh no wonder you could take a

towel roll

and what we're gonna do i got a towel

rolled up this is how a lot of times i

have patients start

as i mentioned earlier in the video if

you can't go back like this and it hurts

this is a mckenzie exercise by the way

robin mckenzie developed it

you take a towel roll and go back in

your chair good push

posture and gently go back like this

and oftentimes and say oh that support

there feels better and i can go back

farther

and then you gently work that you know

five maybe ten repetitions then you

gotta take a break

and then come back at it in an hour so

if your arm in your hand is feeling

better it's a really good sign if you

start to do this

and it starts to hurt worse star on the

arm that means you're pinching the nerve

a little bit harder

and then you have to go to the next

option now

brad was saying that the towel helps

better than no towel

right if you just try these if you can

do these without the towel

do them with the towel out the towel

i've had people to have success just by

putting their hands back

sure with your fingers down give it some

support low on the neck

yeah and then you don't even have to use

that towel and you get

similar results and that depends on the

situation and the individual

you can use uh what which can work well

is just the edge of a towel so

instead of a thick towel we get more

specific

the selvage yep the edge of the taller

the selvage

i'm going to get it low on the neck and

kind of adjust it

and yeah that's the advantage of using

the selvage is you can

really get focused in on one area of the

spine right where that nerve is

and we'll do the same thing and we can

roll up and pull up pull up towards the

eyes

um yeah if you want to i've had people

do it this way

and this way in whichever way works

better feels better it gives you more

range

often i might recommend is grabbing it

with one

hand like if you have a painful arm grab

with a non-painful arm

and just do one hand yeah because it's

just going to be a more comfortable

yeah because with the injured the uh the

arm that's sore it

it can even irritate it so you can relax

it put a pillow

now the thing about these you can do

these throughout the day you don't just

do them once and

say hey oh i'm done i did what bob and

brad said no you do it like every hour

if you can

and that's how you're gonna get some

relief you you know you're gonna get the

benefit of it

as long as the symptoms are getting

better out of the arm or moving from the

shoulder up to the neck

and you don't have to do it forever

you're only gonna do that for

usually i've had patients do that within

a couple days and

they start seeing sleep right and then

they're motivated right and then the

maintenance exercises usually posture

the posture exercises

and chin tucks yeah by the way brad you

can also use the strap

yeah if you have one of these these work

really well those work really well

particularly if you have uh

arthritic hands or you don't have good

grip because you can go like this

in the loops but they just they they can

hit right on a spot

you can get specific and then again i'm

not gripping but i'm using my hands

and it does really work well and of

course you can use these for a lot of

other stretches and what not just

stretch out strap um

they're not very expensive either but uh

i wouldn't buy it

just for this for this yeah if you got

it laying around give the towel a try

so thanks for watching folks good luck

you