The neck, or cervical spine, consists of seven vertebrae that support the skull and enable movement. When these vertebrae or the surrounding muscles exert pressure on a nerve, it can result in symptoms radiating down the arms and hands. Common causes include herniated disks, muscle strain, and repetitive movements that stress the neck. Understanding these causes can help in preventing and managing pinched nerves.

The chin tuck exercise is an effective way to alleviate nerve compression and strengthen the deep cervical muscles. To perform it, stand straight with your shoulders down and back, keep your eyes forward, and tuck your chin down and back as if avoiding an unwanted kiss. Hold for 3 seconds and repeat for 3 sets of 10-12 reps. This simple yet powerful stretch can provide significant relief from pinched nerve symptoms.

Stretching the levator scapula muscle, which connects the neck and shoulder, can reduce tension and open up joint space in the cervical spine. To perform this stretch, stand straight with your shoulders down, lift your arm to 90 degrees, bend at the elbow, look down at your armpit, and gently pull your head down with the same arm. Hold for 20 seconds and repeat 3 times on each side. This stretch is particularly beneficial for those experiencing pain radiating down the arm.

Median nerve flossing helps mobilize the median nerve, which is often affected by pinched nerves. To perform this exercise, stand straight, lift your shoulder to 90 degrees, extend your arm out, slowly open the elbow and wrist, and feel the stretch through your palm. Adding a head tilt can provide a deeper stretch. Start with 2 sets of 8-10 reps, adding a third set if comfortable. This exercise ensures the nerve fires correctly, reducing symptoms like tingling and numbness.