Gentle, well-chosen exercise is one of the most helpful things you can do for a pinched nerve in your neck. The goal is not to “crack it back into place,” but to:
Calm irritation around the nerve
Keep your neck and upper back moving
Build strength in the muscles that support your neck
Help you return to normal activities with more confidence
These ideas are general and may not be right for everyone. Your Sword physical therapist will tailor them to your specific pattern and stage.
Safety first: when not to exercise on your own
Stop and seek urgent medical care if you notice:
New trouble with walking or balance, frequent tripping, or legs that feel stiff or heavy
New hand clumsiness (dropping things, difficulty with buttons or coins)
New problems controlling bladder or bowels
Severe arm weakness that appears or worsens over days (you suddenly can’t hold a cup, lift your arm, or grip)
Fever, night sweats, or unexplained weight loss with neck/arm pain
These can signal spinal cord compression (myelopathy), infection, or other serious causes that need prompt assessment. If your pain suddenly becomes much worse, or numbness/weakness spreads, pause exercises and contact your clinician or Sword physical therapist.
Did you know?
Most cases of cervical radiculopathy improve without surgery, and staying gently active is usually part of that recovery.1 If getting to in-person care is hard right now, a guided digital exercise program can still be a safe, structured way to build consistency. In a randomized controlled trial comparing fully remote digital physical therapy to in-person physical therapy for chronic shoulder pain, both groups improved similarly, adherence and satisfaction were high, and there were no adverse events. 2
How to use these exercises
Aim for 0–3/10 pain during and after exercises
Mild pulling or a brief increase in symptoms is okay if it settles within 24 hours
Sharp, shooting pain further down the arm, or new tingling/weakness, means back off
Move slowly and breathe normally
Don't hold your breath or force range through acute pain
Phase 1 – Positions of ease and gentle neck control
Chin tucks (deep neck flexor activation)
How it helps: Wake up the small stabilizing muscles at the front of your neck
How to do it:
Lie on your back with your head supported.
Gently nod “yes” as if making a tiny double chin. Imagine sliding the back of your head straight along the bed, not jamming your chin into your chest.
Hold 5 seconds, then relax.
Repeat 8–10 times, 1–2 sets.
You may feel a mild effort in the front of your neck. Stop if this increases arm pain or tingling instead of just mild neck work.
Shoulder blade squeezes (scapular retraction)
How it helps: Offload the neck by sharing work with upper back muscles
How to do it:
Sit or stand tall.
Gently draw your shoulder blades back and slightly down, like sliding them into your back pockets.
Hold 5 seconds, relax.
Repeat 10–15 times, 1–2 sets, a few times per day.
Keep your shoulders away from your ears, no shrugging. This should not increase arm symptoms.
Phase 2 – Mobility and gentle nerve glides
Once your symptoms are a bit calmer, we add more movement.
Seated neck rotation (small range)
How it helps: Maintain neck mobility without forcing end ranges
How to do it:
Sit tall with feet flat.
Gently turn your head to look over the less painful shoulder as far as comfortable.
Hold 2–3 seconds, return to center.
Repeat to the more symptomatic side, but only within a comfortable range.
Do 5–8 repetitions each way.
Stop short of the point where sharp arm pain starts. A gentle stretch or mild neck ache is okay; a strong electrical feeling down the arm is too much.
Median nerve glide (for some cervical radiculopathy patterns)
How it helps: Improve nerve mobility without strong stretch
How to do it: Stand or sit tall with your arm by your side, elbow bent, and palm facing you.
Slowly straighten your elbow and extend the wrist/fingers, like you’re balancing a tray
At the same time, tilt your head away from that side slightly
Then, bend the elbow and relax the wrist while you bring the head back to neutral
Repeat 5–8 times, for 1–2 sets
You’re aiming for a mild, controllable pulling or awareness, not a strong zinging sensation. If tingling shoots into your hand or lingers, use smaller movements or stop and ask your physical therapist.
Part 3 – Strength and posture training
As pain eases, strengthening helps protect your neck long term.
Rows
How it helps: Build shoulder blade and upper back strength to offload neck
How to do it:
Lie on your back, knees bent
Gently tighten your lower tummy as if zipping up tight jeans
Keep breathing and do not tilt the pelvis aggressively
Hold 5–8 seconds, relax
Repeat 10 times, 2–3 sets. This is your “base” contraction you’ll use in other exercises.
“Y” raises (low load)
How it helps: Similarly to rows, this exercise builds shoulder blade, back, and upper back strength to offload neck muscles
How to do it: Lie on your back, knees bent, feet hip-width apart:
Lie on your stomach.
Arms down by your sides to start.
Lift your arms into a gentle “Y” shape overhead (thumbs up toward the ceiling), focusing on moving from the shoulder blades, not shrugging.
Only lift to shoulder level or less, then lower slowly.
Do 8–12 reps, 1–2 sets.
Keep neck muscles relaxed as much as possible. If this is too hard, start with hands on a wall and perform small “Y” movements standing.
When to progress and when to pull back
You’re likely ready to progress if:
Arm pain is less intense or happening less often
You can sit, type, or drive longer before symptoms start
Your grip or lifting endurance is improving
You should pause and get help if:
Arm pain suddenly gets much worse or travels further into the hand
New or clearly worsening weakness or numbness appears
Any of the red flag signs from above show up
How Sword supports your recovery
Did you know?
Most cases of cervical radiculopathy improve without surgery, and staying gently active is usually part of that recovery.1 If getting to in-person care is hard right now, a guided digital exercise program can still be a safe, structured way to build consistency. In a randomized controlled trial comparing fully remote digital physical therapy to in-person physical therapy for chronic shoulder pain, both groups improved similarly, adherence and satisfaction were high, and there were no adverse events. 2
Clinical Insight
Clinical guidelines for neck pain (including radiating arm symptoms) support an active approach that uses exercise and graded activity, with care tailored to symptom irritability and the person’s goals. 3 That matches the way your plan is staged: start with positions of ease and gentle control, then add mobility and nerve sliders, and later strengthen the upper back and shoulder blade muscles.
Pak SS, Janela D, Freitas N, et al. Comparing Digital to Conventional Physical Therapy for Chronic Shoulder Pain: Randomized Controlled Trial. J Med Internet Res. 2023;25:e49236. https://doi.org/10.2196/49236
Romeo A, Vanti C, Boldrini V, et al. Cervical Radiculopathy: Effectiveness of Adding Traction to Physical Therapy, A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Phys Ther. 2018;98(4):231-242. https://doi.org/10.1093/ptj/pzy001
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Aina A, May S, Clare H. The centralization phenomenon of spinal symptoms: a systematic review. Man Ther. 2004;9(3):134-143. DOI: 10.1016/j.math.2004.05.003
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Liu J, et al. Neural Mobilization for Reducing Pain and Disability in Patients with Lumbar Radiculopathy: A Meta-analysis. Life. 2023;13(12):2255. DOI: 10.3390/life13122255
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Blanpied PR, et al. Neck Pain: Revision 2017 Clinical Practice Guidelines. J Orthop Sports Phys Ther. 2017;47(7):A1-A83. DOI: 10.2519/jospt.2017.0302
Shamsi M, et al. Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain-related outcomes in patients with subacute non-specific low back pain. BMC Musculoskelet Disord. 2021;22:804. DOI: 10.1186/s12891-021-04858-6
