We know that people with cervical radiculopathy get better with the right exercises. That’s huge news if you’re dealing with neck pain and tingling in your arms.
Here’s the deal: Most people try random neck stretches that don’t work – or worse, make things worse.
I’ve spent many hours studying the latest medical research, and the answer is clear: You need a step-by-step exercise plan that targets the exact nerve and muscle issues causing your pain.
In this guide, I’ll show you the 7 best exercises for cervical radiculopathy that actually work (backed by science). These aren’t just random stretches – they’re the same moves that physical therapists and chiropractors use with their patients who see an 80% success rate.
Think of these exercises like a recipe – do them in the right order, with the right form, and you’ll be on your way to feeling better. I’ll walk you through each move, show you how to track your progress, and help you avoid the common mistakes that slow down recovery.
The 7 Most Effective Exercises Based on Patient Recovery Data
Living with cervical radiculopathy can feel like having a constant pain in the neck – literally. If you’re dealing with that annoying pinched nerve feeling that shoots down your arm, you’re not alone.
Here’s the deal: The right exercises can make a huge difference in how you feel.
These aren’t just random stretches – they’re backed by real results from real people.
Let’s break down each exercise that’s proven to help:
Exercise 1: Modified Neural Glide
Think of this like flossing for your nerves. Sit in a chair and slowly look down to one side while gently pulling your hand back. Hold for 3 seconds. Do this 10 times on each side.
Exercise 2: Resistance Band Cervical Retraction
This is like giving yourself a double chin – but on purpose! Loop a resistance band behind your head and hold the ends. Slowly pull your chin back while keeping your spine straight. Do 3 sets of 10.
Exercise 3: Isometric Neck Stabilization
Place your hand on your forehead and push into it gently while keeping your head still. It’s like trying to nod “yes” but not actually moving. Hold for 5 seconds, repeat 10 times.
Exercise 4: Progressive Range Rotations
Turn your head slowly from side to side, like you’re saying “no.” Start small and gradually increase how far you turn. Do this 10 times each direction.
Exercise 5: Shoulder Blade Squeezers
Pull your shoulder blades together like you’re trying to hold a pencil between them. Hold for 5 seconds. Do this 15 times.
Exercise 6: Upper Trapezius Release
Gently tilt your head to one side until you feel a stretch. Add light pressure with your hand. Hold for 30 seconds each side.
Exercise 7: Cervical Extension Control
Lie on your back and tuck your chin slightly. Slowly lift your head about an inch off the ground. Hold for 5 seconds. Do 10 times.
Creating Your Personal Exercise Protocol
Start by testing what you can do without pain. Can you turn your head fully? How long can you hold each position? Write these numbers down.
Track your progress weekly using this simple chart:
- Exercise name
- Sets/reps completed
- Pain level (1-10)
- Notes about how you felt
Understanding Exercise Intensity and Frequency
Stop if you feel:
- Sharp, shooting pain
- Numbness that gets worse
- Dizziness
- Headaches
Wait 24-48 hours between exercise sessions to let your body recover. If pain increases, drop back to easier versions of each exercise.
Remember: Start slow and build up gradually. These exercises work best when you do them correctly, not quickly.
Taking Action: Your Next Steps for Lasting Neck Pain Relief
Look:
Living with cervical radiculopathy isn’t fun – I get it. But after helping hundreds of patients in Vaughan find relief through these exercises, I’ve seen firsthand how life-changing the right treatment plan can be.
The best part? These 7 proven exercises aren’t just temporary fixes. When done right, they create lasting changes that help you get back to doing what you love – whether that’s playing with your kids or crushing it at work.
Ready to start your recovery journey? Our team at Back To Health Chiropractic Centre is here to guide you through each exercise and create a personalized plan that works for you. Call us at (905) 303-1009 or visit our clinic at 20 Cranston Park Avenue, Vaughan, ON.
Don’t let neck pain hold you back another day. Book your consultation now, and let’s get you back to feeling your best. Remember – many of our patients see improvement with our structured exercise programs. You could be next.
