Hey everybody it’s jo, and today i’m going to show you some stretches and exercises for cervical radiculopathy. Let’s get started. So if you have this, you know is pretty ridiculous, and you want to get rid of that pain because it’s nerve pain. Basically what radiculopathy is is the nerve root at the spine gets inflamed and irritated and then it causes that pain usually down the arm or if it’s in the lower body down the leg. So to start.
Off with, we’re just going to do some nerve glides. with nerve glides, remember you just want to do a little bit. Maybe ten just one time a day because if you do too many, it will flare up the nerve even more that’s definitely what you don’t want. So to start off with, take the arm and put it almost up into a stop sign position, but turn your palm facing you, and what you do is imagine that there’s.
A string on your finger and your head so they follow each other. so basically you’re going to pull your head over and straighten your arm out and then come back in. Try to keep your head in a straight forward position, don’t turn towards it, but keep it straight ahead, and then just side bend over and follow that hand going down and coming back up. So again just start off with 10 of these. I wouldn’t recommend anymore because it might flare it up a.
Little bit more. then you’re going to go into some stretching into a trap stretch, and that’s those muscles back here where they get tight they they pull in and put pressure on that spine and put pressure on the nerves. So for the trap stretch, if I’m stretching my right side, I’m going to put my hand down. Some people put it behind their back you can do that. If you’re sitting in a chair, it helps to kind of grab on the bottom of the chair cause then that kind of.
Stabilizes the shoulder because you don’t want your shoulder coming up, you want it to stay down. And then take your opposite hand and then just pull away and hold that stretch for 30 seconds. So you should feel that stretch right in through there, and just nice hold. See if I’m not holding on that shoulder comes up a little bit, and I’m it’s not terrible but then I’m not getting quite as much of a stretch, so make sure you kind of.
Pull it down, you can just take your fist and push it down as well. holding that for 30 seconds and then doing that three times. If you want to do both sides you can as well. The next one is going to be a chin tuck, and we’ve talked about chin tucks in the past where it’s not tucking down towards your chest, but it’s actually tucking it in making a whole lot of little chin’s there. So the goal is to make a whole.
Bunch of wrinkles right there. So what I like to do is kind of use my finger as a target just so I know that I’m actually retracting that chin back. So just starting here, and then it’s almost like I’m trying to take the back of my head towards my other hand. So just scrunching, in getting lots of little chin’s there, but keeping that chin up. Hold it for about three to five seconds, and then relax, and you can see that.
There’s a space now between my finger and my chin, and i moved it a little bit, but you can tell that there’s a difference there. And then move it again and retract. Hold it there three to five seconds, and do about five of those. Then the next one is going to be the chin retraction with a little bit of an extension, and remember with extension if you have neck issues anyways, sometimes this movement for people makes you dizzy or very painful, so don’t feel like you.
Top 3 Exercises for Sciatica and Pinched Nerve
Have you heard of sciatica? a lot of people complain about nerve pain down the back of their leg. Usually the cause is within the lower back or pelvis. I’m going to give you 2 stretches today for the sciatic nerve. It is the largest nerve in the body. It runs down the back of the leg and splits into two behind the knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling, dead leg feeling or the feeling that your leg is falling asleep.
The first exercise is this. it is called flossing. we are going to sit up nice and straight here. What you are going to do is straighten the affected leg or the leg with pain. Stretch that leg out and look up at the same time. As you are doing this, if you are doing it right and you are doing it on the painful leg, it could actually make the symptoms travel down your leg. That is ok. You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bend your knee and look down. 5 second hold.
Here. 5 second hold, 10 times each way. this is called flossing. The next exercise is called a slump stretch. Same idea here, as you are doing this exercise, you could experience increased symptoms down the leg and that is ok. Outside of the flossing or this exercise, no other exercise should increase the pain travelling down the leg. Everything else should actually decrease the pain in the leg and you will experience more pain in your lower back. What we do is this: Feet against.
The wall, knees straight, fingers interlocked behind the head. then you are going to slump forward. So bring your elbows in. There you go. This should cause pretty sharp symptoms down the back of your leg. It is called the slump stretch and it is ok to feel increased pain down the back of the leg. We hold this for 30 seconds and we do 3 of them in the . Now if that is too difficult, if that is too advanced, here is what you can do: Place your arms behind you and sit up and arch your back. What you want to.
Try to do is if that is too much for you, if that is too intense, you can place your arms behind your back and simply arch your back. Rock your pelvis forward. That will do the same exact thing but it is a little less intense than interlocking your fingers behind your neck and leaning forward. This is a little more basic. So you can modify. The same idea though 30 seconds, 3 times. If you can at least get yourself to sit up straight with the legs straight, feet flat against the wall, you are in good shape.
The third exercise you should do for sciatica or symptoms running down your leg is this: Realize that with symptoms travelling down your leg, often there isnt a problem within the leg. The problem is within the lower back or the pelvis. The sciatic nerve, the nerve roots where it originates is in your lower back. If you are getting pressure on the nerve roots there either from disc degeneration, from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliac joint. If you have a problem there that is.
Putting increased pressure on the nerve, that is what creates the symptoms in your leg. You can think about it like this: if you have a long garden hose and there is water running through it and you pinch one end, obviously at the other end you are going to have less water flow. Same idea in your body. If you pinch that sciatic nerve, that is what creates the symptoms. That is what changes what you are feeling down your leg. The solution isnt to continually address the problems in your leg. Or to put heat on.
Your leg or ice on your leg. the solution is to relieve the pressure on the other end of the garden hose or the other end of the sciatic nerve. So what you need to do is figure out what is causing the symptoms down your leg. A good Physical Therapist can help you do that and they can decipher through testing whether it is coming from arthritis or disc degeneration or stenosis in your back, a herniated disc or a problem in your pelvis. So the third exercise that you should be doing is the 3 exercises that are addressing the.