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Quick Neck Exercises & Stretches For Pinched Nerve At Home(Treatment)

Neck stretches for pinched nerves

Quick Neck Stretches For The Pinched Nerve: So, you are looking neck stretches for the pinched nerve. In this article, I will give you complete information about how you can get rid of neck pain using neck stretches for any pinched nerve.


Thank you for landing on this page “Neck stretches for the pinched nerve”. Without taking much time, let’s start treating the pinched nerve in the neck at home using stretching exercises!


Neck Stretches For Pinched Nerve


Generally, people get depressed when they feel pain.

Pain in any area and often wonder what they did in the past wrong that today they are feeling pain?

And make it back to normal?

What can we do now to minimize and get rid of this neck pain instantly?


Neck pain is common for most people.

I also had an injury to my neck.

I was the new guy in the gym and learning to perform exercises in correct form.

And I got recovered by doing these neck stretches.

So, let’s start neck stretches for pinched nerves.


Firstly, what can you do to minimize the pain instantly?


The first and foremost thing which you have to do is.

To feel and discover the pain.

Which means locate the pain around the neck.

Is it in the neck muscles?


In the neck bone? (vertebrae-c1,c2,c3,c4,c5,c6,c7).


Once you locate the pain:


STEP 1. Then what you have to do is.

Place your hand on the neck.

And feel from where the pain is being generated.

And, once you have that exact location of the pain.

Press there firmly and all muscles around.


If this process is paining a lot.

What is happening?

The upper back muscles have become dominating and also thick in most cases.

Because we have developed a habit of looking down all the time.

Which makes the front muscles go weak!


STEP 2. Grab an ice cube!

Place that ice cube on the neck.

Let it be there for 10 sec.

And just like that try moving it around for minimum 5-7 minutes.

Do this 2-3 times a day.

It would help in sucking the pain out really fast.

This is how you be treating the pinched nerve in the neck at home! 


If the ice feels you really cold to stick in one place.

Then what you can do is,

With the help of a hanky, put the ice in it.

And then put that hinky on the neck.

It will do the same thing. 


STEP 3. Basic pinched nerve treatment for the neck.

Grab a small ball, a hard tennis ball.

Stand in front of a wall and place the tennis ball at that point where it is hurting.

With the support of the wall,

Target the pinpoint from where the pain is generated.

Firmly move your neck around so that the ball.

It will help to release the tension in those stiffed muscles.

This one is also really good for the pinched nerve in neck treatment!


STEP 4. Basic Neck Stretches For Pinched Nerve

Neck physical therapy exercises are good.

Because it helps in supplying more blood to that area which is being stretched.

The question is that how can I stretch my neck muscles?

To supply more blood so that it can be back to normal fast!

The answer is simple, let me explain in detail…


Neck stretching Exercises


First, stand straight then look to the left completely to that point where it is comfortable.

While holding that position, look down.

So that the muscles on the back of the right side of the neck can be stretched.


Similarly, look at the right side and face down to stretch the neck muscles on the left side.

This way you can stretch both sides!


Neck stretches for pinched nerves


If you are a gym guy.

Try to stop doing exercises for trapezius muscle.

Basically, shrugs etc. or minimize it for some time.

Once the neck is ok.

Then continue with it.

By doing that you will recover fast.


Neck Stretching Exercises(Front Part)


Similarly, For the stretching in the front portion of the neck.

Move your head to the left and while holding that, look up.

Again, look to the right and look up.

These are the basic neck stretches for the pinched nerve and physical therapy exercises!


STEP 5 Regular stretches, you should be doing.

When you are done with the above then.

Rotate your head in circles and sides.

It’s a really good exercise.

Because it will also stretch those muscles which are left earlier!


One main thing to notice is that.

When you do the head circles then avoid looking down.

As it may compress the disk present in the neck.

For which we are doing and following these measures!

Neck stretches for the pinched nerve are these.

Others are just extras!


Some Reasons Behind Neck Pain


Following are some of the reasons what can be wrong.

So, let’s look at what are the reasons which cause neck muscles soreness.

What are you doing wrong that you are feeling strange pain this in the neck?


1. Sitting For Long Hours


In today’s world, everything is computerized.

Most people generally do their work in the office on the computer.

Typically long hours shifts.


Going to the office and doing the job has nothing to do with the neck pain.

But sitting on the chair with neck down or nearly curved down.

Doing it daily on a regular basis for months and years is the problem here.


Sitting for long periods on a chair also not at all good for the spine.

Ignoring the neck stretches or physical therapy is bad.

The neck pain will slowly and gradually multiply to shoulders.

And then targets the arms.

If you have a pinched nerve in the neck(if).


Neck stretches for pinched nerve
Quick question- Why this man is looking at us like, he doesn’t like to be captured in a picture.


It would be better if immediate actions would be taken in the early stage!

Once the pain gets multiplied, it can actually go out of control.

It is very difficult to cure the pain once it goes out of control.


How Can You Avoid?


You can avoid sitting on a single chair for a longer period of time.

Try to have small breaks after 1 hour or two.

Take a few small rounds outside the room.


2. Doing Over Head Exercises In The Wrong Form


This is also a big reason that why most people receive sharp pain in the neck.

Overhead movements can be very risky if done with the improper form.

And especially without the warm-up.


Doing exercise is a very good thing.

But doing the exercise in the wrong form will create the problem!


I see some of the people lifting heavy, super heavyweights.

People forget that it can be very dangerous.

When you lift heavy, it creates immense pressure on the neck.


How Can You Avoid?


If you have neck pain and you are doing an overhead heavy movement.

Avoid doing any shoulder movements.

Because in almost every exercise, the neck is involved!


Try using neck physical therapy exercises.

The otherwise better option would be.

To stop doing them immediately.

Because it will not only multiply the pain in the neck and surrounding muscles.

Or even better take a one month break!


If you still want to do in the name of “GAINS”


Firstly, do a proper 10-15 minutes warm-up.

Especially stretch your neck and supply more blood to it.

Go with light to medium weight only. 

Don’t go heavy!


3. Poor Posture


Too many people look into there phone all the time.

Creating a bend in the neck.

Or completely destroying the posture of the spine.


It just creates compression on the disk.

It will create the issue in the neck muscles and make it sore.


Because of the whole pressure of holding the head comes on a single place.

It is not like our body can’t handle the pressure of the head.

Especially, when the neck is in bending position.

But it’s more like doing the same thing repeatedly.

Over and over again and most of the times sticking the same position for hours!


How can You avoid?


By consciously correcting the body posture.

It will automatically help in solving the issue of neck pain!


4. For No Big Reason


Sometimes the neck becomes stiff due to no reason!

The neck is an area just like any other.

It starts paining due to sleeping on one side.

Or by using a big pillow under head overnight.

There is no need to worry too much about this.

It generally fades away within 3-4 days.




(Easy)15 Ways To Get Rid Of Neck Pain At Home

Neck And Shoulder Pain


Treating Pinched Nerve (Precautions)


#At Gym

If you had made the decision to go to the gym.

For doing regular workout sessions.

Don’t go heavy with weights.

If Training with medium weight creates a sharp pain in the neck even after doing a proper warmup.

Stop the exercise immediately.

Otherwise, you will find it hard to get rid of neck pain!


Neck stretches for pinched nerve
Don’t be that guy!


There’s no need to complete the target reps.

Because you don’t have to be the hero and showing others that you can do the workout.

And internally be hiding the pain.

I see people doing that like all the time!


#At Home

Avoid using big hard pillows under your head.

It will not only increase the pain but also it will ruin your natural posture.

Use a soft and a small pillow which can support the head otherwise avoid using it!


If you don't take care of your body, nobody will! Click To Tweet


Nutrition During Neck Stretches For Pinched Nerve 


The most important thing during physical therapy is.

To focus on the nutrition and take care of the diet.

What you eat in the whole day largely impacts in the healing phase!


And add cinnamon to the diet.

A pinch of cinnamon in every meal.

It will also help in curing any type of inflammation in the body.

Have green tea daily, 2-3 cups a day will also be great!


Neck Stretches For Pinched Nerve(End Thoughts)


In the end,

I must say that if you choose to try the above tips.

Please be consistent with it for a minimum of minimum 30 days.

Because doing it for 2-4 days won’t make any difference at all.


Because what most people do is.

They try anything for a week.

And stop doing it.

Try this for a minimum of a month.

I am sure you will see a big difference.

And tell me in the comments how it worked.


You need to understand that if you are feeling strange pain.

Then, it doesn’t typically mean that it’s a pinched nerve.

Maybe it can be just a regular pain from a night sleep.

Or using a pillow below neck causing pain!


Treating pain through neck physical therapy exercises is good.

But that just not generally mean that you have the pinched nerve.



This is not a medical advice.

It is purely my experience about how I recovered from my injury early in the days.

These measures helped me to get rid of the neck pain.

Consult your doctor or physical therapist before making any attempt.


Though, do comment down below.

If neck stretches for pinched nerve helped you to get rid of pain fast.

If you made it this far in this article “Quick Neck Exercises & Stretches For Pinched Nerve At Home(Treatment)”


Then share it with 1 person who would find this information helpful!

I hope you got the complete information on neck stretches for pinched nerve!

Good Bye And Stay Connected.

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Mail me at [email protected]

Looking forward to hearing from you guys.


Avneet Singh is the author and founder of the website AsFitnessTips.com. He is not a fitness guru or expert, rather he shares his knowledge and experience which he gained during his journey on road to fitness on a single place called "AsFitness".

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