Pinched Nerve in the Neck (Cervical Radiculopathy) Exercises
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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About This Exercise
Cervical radiculopathy, often called a pinched nerve in the neck, happens when a nerve root is irritated where it leaves the spine. It can cause pain, numbness, tingling or weakness that travels from the neck into the shoulder, arm or hand.
It often improves over time with non-surgical care. Gentle exercise is usually part of that, alongside advice from a clinician who has examined you.
The video shows four exercises: a nerve glide, a trapezius stretch, chin tucks, and an optional chin tuck with neck extension. The aim is gentle movement, not pushing into symptoms.
How to Use This Page
- Watch the video through once before trying the exercises.
- Do the nerve glide slowly for about 10 repetitions, once a day. Move in and out of the position; don’t hold it at the point where tingling starts.
- Hold the trapezius stretch for about 30 seconds, 3 times on each side.
- Hold each chin tuck for 3–5 seconds, and repeat 3–5 times.
- Add the chin tuck with neck extension only if it doesn’t cause dizziness or bring on arm symptoms.
Exercises in the Video
- Nerve glide — A gentle arm-and-neck movement that slides the nerve rather than stretching it. About 10 reps, once a day.
- Trapezius stretch — Tilt your ear toward your shoulder. 3 × 30 sec each side. (See Trapezius Release.)
- Chin tuck — Draw your chin straight back, making a “double chin.” Hold 3–5 sec, 3–5 times. (See Chin Tucks for Cervical Alignment.)
- Chin tuck with neck extension — Optional. Skip it if looking up makes you dizzy or sends symptoms down your arm.
Key Form Cues
- Move slowly and within a comfortable range.
- Mild, brief tingling during a nerve glide can happen; it should settle as soon as you stop.
- Keep your shoulders relaxed and down, away from your ears.
- Sit or stand tall so your head is balanced over your shoulders.
Progression & Regression
Regression (Make It Easier)
- Make the nerve glide movement smaller, or do fewer repetitions.
- Stretch less deeply and hold for 15–20 seconds.
- Do chin tucks lying on your back with your head supported.
Progression (Make It Harder)
- Hold chin tucks for up to 10 seconds as they get easier.
- Add the shoulder blade exercises in Scapular Squeezes for posture strength.
Precautions
Get assessed before starting if your symptoms are new, severe, or getting worse.
- Stop if pain, numbness or tingling spreads further down your arm or lasts after you finish.
- Skip looking-up movements if they bring on arm symptoms or dizziness.
- Don’t do nerve glides more than recommended; overdoing them can irritate the nerve.
- Seek care promptly if: you have weakness in your arm or hand that is getting worse, clumsy hands or trouble with balance or walking, new bladder or bowel changes, symptoms after a fall or injury, or fever or unexplained weight loss with neck pain.
Cervical radiculopathy exercises, stage by stage
A pinched nerve in the neck and cervical radiculopathy are the same thing. A nerve root is irritated where it leaves the spine, usually on one side. That can cause neck pain, pain between the shoulder blades, and pain, tingling, numbness or weakness in the arm or hand.1
NHS physiotherapy teams use a step-by-step approach. Start with movements that do not stir up the arm. Build up only when the arm is calmer.1,2 Use the stages below as a guide. The exercises in the video above fit into stage 3.
| Stage | Move on when… | What it usually includes |
|---|---|---|
| 1. Calm it down | You can start here, even when arm pain is high | Find positions that ease the arm, such as resting it on a pillow. Use gentle, small neck movements that do not bring on arm symptoms, and take short walks.1 |
| 2. Gentle loading | Arm pain is easing at rest and stage 1 is not making it worse | Neck isometrics (press against your hand without moving), chin tucks lying down, shoulder-blade squeezes and grip work.1,2 |
| 3. Build movement | Pain at rest is mild and you are not woken at night | The nerve glide, upper trapezius and scalene stretches, neck rotation, and wall push-ups.1,2 |
| 4. Build strength | Moving your neck in all directions does not bring on arm symptoms | Deep neck flexor training, band rows and light weights for the shoulders and upper back. Guidelines for neck pain with arm pain include exercise alongside other care.1,3 |
How long does a pinched nerve in the neck take to heal?
Most people improve without surgery. One NHS leaflet says about 3 in 4 people improve within 4–6 weeks, and most recover within 3–6 months, although mild symptoms can hang around for a few months.1 Another NHS trust says symptoms usually settle within about 6–12 weeks.2
A scan is not usually needed early on. It may be considered if things are not improving after 6–8 weeks, or sooner if warning signs appear.1 If you are not improving after 4–6 weeks, see a GP, physical therapist.1
Day-to-day tips
- Keep your neck moving gently. Holding it still tends to make it stiffer and harder to get going again.2
- Avoid long spells with your head tilted back or to one side, and break up desk work and driving.1,4
- Rest the sore arm on a pillow when sitting or lying, and use one pillow shaped to support your neck at night.1,4
- Gentle heat on the neck muscles for 5–10 minutes can help. Don’t put it directly on the skin.1
- Go easy on heavy lifting and long reaching tasks early on.1,2 Ask a pharmacist or GP about pain relief if pain stops you sleeping or moving.1
- It is not safe to drive if you cannot turn your head because of pain.4
When to get help urgently
- Weakness in the arm or hand that is getting worse, or numbness that is severe and getting worse.2
- Clumsy hands (for example dropping things or struggling with buttons), unsteady walking, or pins and needles in both hands or both feet. These can be signs of pressure on the spinal cord.1,2
- Fever not explained by a cold, flu or another known infection, or severe constant pain that does not ease with rest or painkillers.2
- Dizziness, double or blurred vision, trouble speaking or swallowing, or numbness in the face. Get emergency help.1
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Frequently asked questions
Is a pinched nerve in the neck the same as cervical radiculopathy?
Yes. Cervical radiculopathy is the medical name for an irritated or compressed nerve root in the neck. Its symptoms often travel into the shoulder, arm or hand.
Should I stretch a pinched nerve in my neck?
Gentle movement helps, but don’t force stretches that send pain or tingling down your arm. NHS programs start with small, comfortable movements and add stretches once arm symptoms have settled.
Can a pinched nerve in the neck heal on its own?
Most people get better without surgery. NHS leaflets describe most people improving within weeks and recovering within a few months, although some mild symptoms can last longer.
How should I sleep with a pinched nerve in my neck?
Use one pillow shaped to support the curve of your neck, keep your head in line with your spine, and rest the sore arm on a pillow.
Do I need an MRI?
Not usually at first. Scans are considered if you are not improving after about 6–8 weeks, or sooner if you have warning signs such as worsening weakness or symptoms in both arms or legs.
Sources for this section
- NHS Fife: Cervical radiculopathy (physiotherapy leaflet)
- Calderdale and Huddersfield NHS Foundation Trust: Irritated nerve in the neck
- Blanpied PR, Gross AR, Elliott JM, et al. Neck pain: revision 2017. Clinical practice guidelines. J Orthop Sports Phys Ther. 2017;47(7):A1–A83.
- Cambridge University Hospitals: Neck exercises and advice
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
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Blanpied PR, Gross AR, Elliott JM, et al. Neck pain: revision 2017. Clinical practice guidelines linked to the International Classification of Functioning, Disability and Health from the Orthopaedic Section of the American Physical Therapy Association. J Orthop Sports Phys Ther. 2017;47(7):A1-A83.
Iyer S, Kim HJ. Cervical radiculopathy. Curr Rev Musculoskelet Med. 2016;9(3):272-280.
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