When sitting a chair with back against a backrest, tilting the head back may cause a feeling of pain, soreness in the shoulder. This may be due to pinched nerve, and what you have done (tilting head back) is in fact one of the exercise to relieve the pinched nerve eventually. There are several other exercises to relief the pinched nerve in the shoulder which involves stretching other parts of the body indirectly.
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In this article at Healthline, there is an section that describes the above “exercise” exactly:
Perform the following stretches as three or four circuits at a time:
- Sit in a relaxed position.
- Tilt your head forward touching your chin to your chest, and hold that position for 5 to 10 seconds.
- Slowly tilt your head straight back, looking up at the ceiling. Hold it for 5 to 10 seconds.
- Tilt your head to the right side, as though you’re aiming your ear to your shoulder. Keep your shoulder relaxed and hold the position for 5 to 10 seconds.
- Repeat the motion on the left side.
- Rotate your head gently to the right, as though you’re looking over your shoulder. Hold your head there for 5 to 10 seconds.
- Repeat the motion on the opposite side.
You can also try to tuck in your chin, and it will produce the same effect on the shoulder that has the pain. This is another good exercise to help with pinched nerve at neck and shoulder area.
For pinched nerve in the neck, some great exercises at medical news today, include:
- Side bend with arms straightened overhead, and fingers interlocked together.
- Shoulder shrug.
- Body twist and hold.
- Neck twist forward and hold.
But we find the following two exercises the best:
This exercise can also relieve the symptoms of a pinched nerve. To do it:
- Stand in a neutral position.
- Put the palm together in a “praying” position, pointing the fingers up.
- Lift the elbows and lower the wrists so that the lower arms are almost parallel to the floor.
- Push the elbows as far to the right as possible, then as far to the left as possible.
- Repeat 10 times.
The ulnar nerve goes from the neck to the hand. It is the nerve responsible for a person feeling pain in the “funny bone.” To use ulnar nerve towel sliders to relieve pinched nerve symptoms, a person can:
- Hold one end of a towel in the hand on the side of the pinched nerve, placing it near the head.
- Let the rest of the towel drop behind the back and grab it with the other hand near the lower back.
- Pull the towel upward with the top hand as far as it will go.
- Pull it back down with the bottom hand.
- Do not hold the stretch at the top or bottom but keep the arms moving for 30 seconds.
In any case, please do all the exercises slowly and if you feel any pain, please do not proceed. If the pain happens during a movement, it is recommended to return to normal posture slowly.