Most Important Exercises to Help Pinched Nerve & Neck Pain.

"Famous" Physical Therapists Bob Schrupp and Brad Heineck present the most important exercises one should do to help a pinched nerve & neck pain.
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[@nette9836]

The fact that you two provide these incredibly useful, supplemental exercises and instruction for free is a God-send. Thank you so much for being so generous!

[@PuRPLEALiEn81]

😍

[@michaelwall4022]

There is a world of difference between someone who does a job and someone who is on a mission. You two are the latter. Love you two.

[@amandac3362]

Michael Wall agreed

[@yoriregalado5163]

I so very and I mean very much agree! I ditched the physical therapist I was going to after finding these guys. I wasn’t getting any type of relief, but I’ve learned so much from them. Their techniques have really helped... plus they are funny as heck!

[@zoezzzarko1117]

Passion is the difference 💗

[@Victor-qs9gb]

Bob and Brad I don't know if she's ever done a video on dry needling I never seen it could you do a video on dry needling thanks

[@rebekahkeil3377]

The chin tuck and moving the head to the side. Ae you suppose to mode your head towards the side of the pain. My right side arm is where the pain is would I chin tuck and put ear to right shoulder?

[@rebeccascott1544]

Relief within 24 hours, and pinched nerve completely disappeared within a week, after doing these exercises daily. THANK YOU!

[@mathdavies9546]

Hi do you continue to do the exercises to prevent the problem coming back?

[@samlsd9711]

@PaleBlueDot Basically when you go see the doctor will tell you, sometimes you get it because of bone degeneration, or disk problems, but they have to see it in the x-ray first if your bone has issues..

[@marcusaurelius2988]

@PaleBlueDot Duh!

[@sallylewis8199]

Pain killers don't work on my neck pain but these exercises do! Thank you!

[@sicilianjiu-jitsu2984]

I was suffering from nerve pain that radiated down my arm. I was sleeping maybe an hour or two a night. I'm a chef, and I was constantly looking down as I was doing my prep work, never taking my posture into consideration. I started doing these exercises, and immediately felt relief! Thank you both. I am grateful to have found this channel.

[@Lext3]

I have the same problem, arm shakes during night and it wakes me up

[@dannyelasantos8759]

Who knew something in my neck could cause all the pain in my arms and hands... I've been struggling in the past months, trying to find relief, thinking that the problem was in my wrists. You guys are the best! Been doing the exercises since last week and feel better already. Thank you so much!

[@BobandBrad]

That's great. Thanks for sharing!

[@Lagunaticmom]

I don’t know how I got this pinched nerve, but it’s been 3 weeks of misery. I started doing the exercises, and I feel so much relief. Thank you!

[@lucypinon7704]

Thank you. Your videos have helped me with my neck pain. I feel like you have helped me restore my health. My neck pain was causing me loss of work, mental stress, and depression. You have helped me overcome that.

[@srini368]

How did it reduce?

[@Kiaraguides]

THANK U SO MUCH IM ACTUALLY CRYING. I hurt back in 2019 and have been in so much pain. I’ve been seeing a chiropractor but she made it worse. My entire body was shaking, starting at my hands, along with numbness and tingling. I felt immediate relief from this 😭😭😭😭😭😭😭😭

[@roseana579]

What was your diagnosis?

[@Kiaraguides]

​@@roseana579 I can't remember what she said ...something about the c5 spinal cord. My hands won't stop shaking though

[@kevbyrne5533]

I literally cried with pain this morning. Been taking norcos every 2 hours. Incredible pain. I tried your exercises just right now while watching your videos. And relief I believe has already happened. Literally within minutes. THANK YOU so very much for your videos. I'm hoping it gets better and better everyday.

[@A_ndrea]

It's such a relief to feel feeling back in my fingers and to be able to regain the range of motion in my neck pain free within LITERAL seconds. You guys are the actual best humans on the planet.

[@ellecapone1337]

W my job pop ôqniuuujjy it u 👀 I was told I look. Add rfc egge ky e

[@LaurenCarterLAC]

Suffering for a decade with this after an injury. After two days of exercises and consciously changing my posture, moving my laptop screen up, the numb and tingling sensation by my shoulder blade has been significantly reduced. Will continue! Thank you for posting !!!

[@iammissheather775]

Im a female with a very big chest on a small frame, and jt definitely makes me slouch. I have a pinched nerve, numb fingers, pain all down my arm.. the whole nine. I couldnt sleep so Im up trying these exercises. The chin tuck and lean toward the pain just decreased my pain level significantly. I'll have to work at it from now on but wow.. just wow

[@lilqu33n]

Thank both of you so much! I've had steadily worsening pain in my shoulder for the past few weeks and it's begun radiating down my right arm... Today is the worst it's been and I've been feeling pins and needles in my hand all day. Did these exercises along with you two and I already feel relief. Incredible and looking forward to starting the road to recovery!

[@russellhageman5604]

How much healthier might society (society= individuals and the nation') become if medical professionals like yourself are willing to share advice like you have done in this video. I believe that people live with pain and therefore limited career and lifestyle option due to pain, because they do not have the income to provide for themselves and their families AND the cost of medical care. And since the cost of medical care can be so expensive, most people put it off 'for another day' in order to take care of immediate needs such as mortgage, car payments, school, children, food, etc. Thank You for sharing your expertise.

[@myvintageshoes]

I agree wholeheartedly, Russell! These guys are awesome!

[@winks478]

Yep saved me 100 dollars an hour to see a physical therapist.

[@porflimbornapilis2556]

Or you could live in 90% of the countries on Earth that don't have a corrupt medical system...

[@Tk-iz2ws]

The problem ISN'T the info is not out there, it's people are TO LAZY !!! They wont take a couple of minutes to do anything. They like to complain or pop pills. They have no problem putting the hand to the mouth but wont exercise.

[@barkatthemoon100]

@@Tk-iz2ws For some people that is certainly true but there are also many people who are willing to do whatever it takes to decrease their pain and improve their function, they just need guidance on safe and effective ways to do it.

[@purljamr]

My husband keeps a fan on the bedside table lately, but I don't like the wind on my face. Recently I woke up in such pain from sleeping head turned to my left. Bob's selfage method worked instantly! I love you guys, you've helped more than a few times, thank you for your videos!!

[@darc145225]

Oh my gosh!! I have been dealing with severe pain in my left shoulder and neck for weeks. This week has been awful. I have tried everything!!! Meds. Creams. Ice packs. Everything. Even went to an urgent care and was told I had a muscle strain. Entire course of steroids and muscle relaxers did nothing ! Did these exercises and I am literally feeling instant relief. Thank you times a million !!!!! ❤️❤️❤️❤️❤️❤️

[@SuzieCooney]

Aloha Bob and Brad! I am suffering from this RIGHT now! You guys are amazing. I'm a professional stand up paddler and the neck often suffers. I've dirt biked and windsurfed for years and I have lots of bone spurs. These are really helping already! I'm so thankful for time and expertise. I've also made major height adjustments to my laptop and it's been a game changer. Again, this is exactly what I needed that my own PT didn't provide. Mahalo and I'm much more hopeful now. You both rock!!

[@eddiehall7980]

I can't thank you guys enough.I tryed hot and cold on my neck , ibuprofen , arthritis rub and nothing helped at all.So after three weeks of headaches and pain and dizziness I was ready to give up and go to the hospital until I found your video.Almost emediently my headaches went away and two days later the pain and cracking noises are almost completely gone.Although I know it's not a permanent fix because I have arthritis for sure and possibly something else but right now I'm a happy camper , this saved me money and a visit to my doctor or the hospital during the pandemic . 👍

[@tiffanymarie3374]

Wow, Nurse here, CNA for 8 years prior. I have done a lot of lifting patients. I have a really messed up cervical spine. This stuff is so helpful.

[@FairyFemocrat]

Holy cow I cannot thank you enough!!! I’ve been having so much pain in my neck, shoulder, and arm, and within ten minutes of doing these exercises my pain is almost totally gone!!!

[@jstradtman8968]

You two have no idea how much you have helped people! People you don’t even know. Kudos to you both. Two angels on earth. Thanks much!

[@elmerlaureta1980]

By watching your video and doing the exercises you recommended, the pain I was experiencing greatly subsided but I would like to add that when I tried using a compression sleeve on my left arm where I feel the pain, tingling and numbness, now it is almost gone and I am on way to full recovery. Thanks to both of you!

[@ShareTheMystery]

What a huge gift you both are ‼️ Service to others still exists‼️‼️

[@abhis-world]

I got to say one of the most comprehensive neck therapy that one can recommend at home. Hats off to you both for doing this service online and spreading the word across

[@Sharadonai]

Doing the extensions as reps are such a neck strengthener and relief

[@papateachme]

The shoulder squeezes and the chin tucks together.. holy moly! instant relief!!!

[@samanthamyers93]

Learn English with Papa Teach Me Everything hurts too much, I can't turn my head to the left at all with out screaming the pain is in the right side of my neck to the top of my shoulder

[@thihonglientran410]

Just wonderful, I been tryin to find out about "cure shoulder pain fast" for a while now, and I think this has helped. Have you heard people talk about - Jiyictoria Shoulder Satisfaction - (Have a quick look on google cant remember the place now ) ? Ive heard some unbelievable things about it and my mate got excellent results with it.

[@rynierlock8091]

I am wathing this now just got a insane hand numbness 20min ago still have it my whole hand is numb and my shoulder is in pain and i took a very warm bath it was relief at the time but when i got out it just game back and now im trying thia exercises and i have to say it helps a "bit" the shoulder tuks but its still numb

[@aleksandarmirchev5792]

I have spent months researching the best shoulder pain cure and discovered an awesome resource at Seans shoulder fixer (check it out on google)

[@matthewbell1968]

Couldn't agree more. Bend your neck forward as you do it and just gently stretch into the pain. You'll feel a bit odd the next morning but by heck it gets better. Thanks Bob and Brad much appreciated guys!

[@ryansandberg8901]

Bert and Ernie physical therapy edition. great stuff guys thank you very much

[@hollistercreations1648]

Half of my hand has been numb for years from a pinched nerve. The chin tucks gave my hand relief in a matter of minutes and now the recent pain I have had in my arm is gone. Thank you both for this great video post.

[@goldenvisions1]

I've viewed many of your videos over the years and just want to thank you for the information you share. Your tips have always been clearly presented, specific to the issue and consistently helpful. Thanks so very much.

[@lorityson6221]

Thank you so much for your kindness in putting these videos out there - they are helping me so much! I've been feeling really discouraged and upset about my issues, but I love how there's a whole library of all kinds of issues, so I feel hopeful that many of mine will improve. I feel that empowering me to practice these on my own is way more effective than even going to my pt occasionally! Thank you so, so much!

[@surabhirai643]

I am from India and really your exercise removed my pain miraculously in a some minutes! Lot of blessings to you guys

[@moc5541]

The lower position on the steering wheel is also considered to offer greater safety if there is air-bag deployment. When arms are high and crossed a bit due to sudden steering to avoid a crash the air bag can break your arm--- it has that much force. The lower grip could prevent that.

[@Silverspiritwolf56]

I love you guys....I learned much more in the second video..I have always slept with one pillow that I have used for over 12 years now...not ewwww because I do wash it, but I am a side sleeper..with this herniated disk and pinched nerve, I was told to sleep flat...no pillow, etc...now I know I do need at least one pillow and when I sleep on my side I can use two...thank you...I am still in pain today and have been doing the exercises on and off since 4 am this morning when I woke up in pain again..but the tingling in my fingers is going away. The worst pain is in my lower arm and elbow...not that my shoulder blade doesn't hurt because man, it sure does....I am not stopping...having this for well over a month close to two now is going to take time to heal...thank you...

[@peterliddle4634]

This is amazing! I’ve been suffering for months after surgery and this has brought great relief. Thank you

[@katie6027]

First timer in pinched nerve hell here. You guys deserve a statue, monument, Medal of Honor, etc. This video is something beyond helpful. THANK YOU!!!

[@karenheck363]

This is well worth the watch!!! I have had problems for YEARS with my arms going numb and pain behind my shoulder blade. Doctors never knew why. This morning was so bad I finally googled it - and got some relief by the end of the video. Some of the exercises you can even do driving (which I do a lot of). I will keep doing these exercises!

[@claudiaewing1112]

I was recently diagnosed with a pinched nerve in my neck. I was told possibly Physical Therapy would work but it may be something I just have to live with. I already had one for results using physical therapy for my lumbar region, especially L5 to S1. However, I used up most of my physical therapy amount and it was only April. So I went online to find exercises and ran across this video. I started doing the exercises, change my sleeping positions, and about two weeks later I'm almost pain-free. Still doing the exercises, just like the ones for my lumbar region, and I'll probably do them every day. Thank you so much!

[@JamesB21a]

Thanks for posting. This video and a couple others on KZbin helped me so much. I was just drying my hair and had a pinched nerve or something similar - spent the whole day on the floor unable to move with severe upper back pain, and shoulders in total spasm. Spent a week trying not to move, taking motrin around the clock but still lots of pain and spasms. Gave these exercises a try and noticed immediate improvement. Next day felt better with a little pain. 4 days later still doing exercises as recommended and am seeing improvement each day.

[@sp3ed279]

The shoulder blade stretch and chin tucks are amazing. Cleared up my shoulder pain almost immediately.

[@tonyageorge7178]

My neck has been hurting for a week. One day I couldn't even move it at all. I clicked on this video the other night. WOW! The chin tucks and snow angels helped my neck. I did these before I went to bed and even in the night. 12 hours later, what a difference. Thanks guys!

[@sdavis5436]

How is it that easy?!?! This gave me instant relief from pain that has been keeping me up at night. Thanks a ton!

[@aprild1467]

You guys are awesome! Thank you for sharing your knowledge. This truly helps a lot of people who dont have access to any specialists right away! Bless your hearts

[@frankys9843]

100% best PTs on the internet and that's no bullshit - clear, concise and they actually seem to enjoy their work!

[@pravin8419]

B&B, this video is actually a summary and detail of every exercise needed to manage C7-T1 region!!! Best video on internet i must say. Thank you so much.

[@rockghost1704]

Thank you so much Bob and Brad for taking the time to help others. Much love to you both from the Rock of Gibraltar. xx

[@shanarogers9724]

I am SO thankful to have found this video. I have been in PAIN, almost unbearable. Thank you!!!

[@Bootsystem66]

I have pinched nerve that effects my little finger. My Physio recommended this but unable to properly show me how to do it except a diagram. These two guys have done it for me. Thank you greatly. Have 3 weeks to go.Watching them is like watching a very happy couple doing what they love most. Good luck to them

[@johnbourret5455]

I wanted to send a thank you, from your neighbours, just to the north, in Thunder Bay, Ontario, Canada I injured my back 45 years ago, and I am still learning, so much helpful information, from your videos. I especially find the video tutorials beneficial, in that they are very easy to follow along with, ensuring you are doing the exercises properly. Also enjoy the humour, thanks again. YT

[@stevelozon8016]

I rely on you both and find your videos professional, informative and somewhat humorous at times....and they work. Thank you soooo much for sharing your expertise. Awesome human beings.

[@nesurgrep]

This post was so very very very helpful for me. I’m not entirely sure how often the home office population actually takes there posture seriously but when you pinch a nerve it’s critical to right the posture ship! Thank you guys!

[@mofooutdoors3773]

Tips and humor - Thanks guys !

[@encoder6717]

Holy crap! I swear to God I'm not kidding but the next turn and stretch STOPPED my pain within a minute flat. I'm still pain free now. Obviously I'll see how it goes but holy crap, the relief!

[@DrVanNostrand01]

Thank you guys so much, I've found more PT relief from your channel and some other therapists on youtube than I have from my actual doctors and care providers in my area.

[@chrissylebel9319]

My past 48 hours were unbearable and I felt like I was being electrocuted. I could barely do one chin tuck at first and I did your stretches for an hour and instantly unpinched the nerve. Still sore but finally some relief and can manage till my dr appointment in a couple days . You don’t know how much I appreciate this video. Thank you!

[@vivianani582]

God bless you both. I got instant relief doing the chin tuck.

[@paratrooperwife]

You two are such a blessing. Thank you!

[@patriciaoverstreet1511]

These guys are great they addressed my problem and gave me exercises to get rid of my pinched nerve in the back of my neck which went down my arm and into my hand causing not only pain but numbing and tingling. Thank you both so much. It feels better already and I will continue to do the exercises. God bless you both for putting this on KZbin.

[@calving3867]

I was worried I was going to have to go to a hospital and then I found this video and feel so much better already. You two are doing gods work. Thank you.

[@usflin]

Thank you for such a comprehensive video. I watch a lot of these to remind me what to do & not do for my neck pain and this one covers pretty much everything! Really appreciate it.

[@carlottajonesrealtor]

Glad I found you been had neck pain for 3 weeks mow

[@carolinecoyne5946]

Thank you soooooo much. I stretched on New Years eve and immediately felt intense pain whenever I moved my right arm. It was great to search on Uou Tube and find instant help. I've been doing the exercises and feel great relief. I'm going to change lots in my daily posture and keep on with the exercises

[@bunnyou11]

I woke up at 2:30 am with numb and tingling arm/shoulder. After 1 hr of pain and not knowing how to fix it I googled symptoms and found “pinched nerve”. I found this video and did this exercises and within 15 min - the pain was gone!! THANK YOU!

[@donaldadams4826]

So, I've had neck pain for 30yrs due to a cumulative injury. I made a half-assed attempt at the first 3. The shoulder pinch and down was great. My back and neck made lots oh noises...lol. Pain Gone! Still tender to the touch but not constant pain. Thanks a million. Subscribed!

[@suzannecunningham7184]

Thank you so much for sharing your knowledge and experience with me ❤️ it gives me hope for this dreadful pain I am going through x

[@jakewhoskate]

You guys are the best. Multiple injuries helped. I owe you guys

[@lorettadavis550]

Thank you so much. This is exactly what i have. Thank you again.

[@mindartis4081]

I love physical therapy. It has provided a tremendous relief from pain! thanks!

[@madisonsevilla1434]

I know this is one of your older videos. But wow!! This helped my neck pain from working from home. Thank you!!

[@alysonkrayl4167]

thank you Bob and Brad. Educating myself on neck pain maintenance. thank you for your suggestions and reminders to our own individual knowledge base.

[@andrewfradale275]

What can be done to stop neck pain & numbness in hand & fingers while using computer? Thank you so very much for all your helpful exercises! So glad my brother led me to your site! You guys rock!

[@cjiten]

Thanks Bob & Brad, I tried this exercise and find tremendous relief !!

[@ufo8mykat]

I love doing these stretches with a 5° decreased ROM (Ehlers-Danlos Syndrome) alongside some isometrics before s karate. Mobility and stability work so nicely together!

[@karammahmood7541]

Thanks for the excellent advice from both of you.

[@neyeeisaiah4353]

One of the best video ever! Thank you Bob and Brad from Manchester England.

[@earlherron7238]

Thanks guys my shoulder and neck feel so much better. And I really have made changes with my posture I didn't know I was sitting and standing so bad

[@jclar7210]

Thank you guys!! The shoulders back tucks and the towel looking up really helped

[@carolbenson6524]

Yes..you are the most famous! Appreciate all your videos. This has really helped my left side neck pain into the shoulder.

[@bettinabrentano5440]

The wall angels were so hard at first, then after several months, I can now almost touch everything to the wall. My spouse still struggles with this exercise, so we have been measuring the distance between head and wall, as you also showed in another video.

[@loriroberts1089]

Love your information.... thank you both for being so humble and down to earth! I'm hoping I can heal my new neck diagnosis of narrowing of C5-7 using these every day exercises . Helping my posture and alleviate this crazy pain!

[@DavidLopez-lz9ff]

Hello Most Famous Physical Therapists on the Internet. Nice series of exercises...I had an accident 42 years ago (I'm now 57)...the car we were traveling dead-stopped on a light pole at about 30mph...my head hit the windshield and twisted my neck backwards and towards my left... I was sore for a couple of days afterwards...I also have Left Shoulder AC separation that took place around 1996, never had issues until later (2005), when I started getting headaches, which they started on the left side of my neck...by 2006 I signed up with a Chiro Doctor and through a series of adjustments and about 6 months of chiro-supplied neck exercises, the headaches went away for the most part...I recently got a Neck Tomography in which they tell me that C5 and C6 are sort of pinching my Spinal Nerve...about 2 weeks after getting the Neck CAT scan done, I started experiencing anxiety out of nowhere and I am having a hard time sleeping because of it...it is almost like my body is releasing Adrenaline with no apparent reason...UNLESS the pinching of C5 and C6 are triggering this. The feeling is the same as when you experience a car accident or you experienced a shock: my heart starts pounding, my mind goes 100/mph accompanied by some shaking and jitters. What are your thoughts on this? I really appreciate it. Thanks, Famous Physical Therapists!

[@saarahabrahams7435]

I appreciate Bob and Brad so much 🙏🏽

[@kuljar123]

Brilliant! Thanks so much! The demos put me on the right track, now that's a relief.

[@deeznuts21321]

I have been suffering from pinched nerve in my neck making my arm tingle all the way to my fingertips. I have been to Ortho and Primary Care. Watched this video did the exercises shown and got immediate relief from the tingling. I wish I would have seen this sooner

[@pinkysen8585]

You two actually cured my problem whereas others saying surgery is the only solution. God bless 🙏🙏

[@theprankinvestigator607]

Every time you guys mention posture I find myself slouching and have to force myself to straighten up lol

[@SoulfulVeg]

Was doing the same!

[@catalinlaguerta6245]

I'm investigating about this and discovered a fantastic resource at Seans shoulder fixer (look it up on google)

[@worldview730]

Get it right 😊

[@buzzkill808raven2]

most people slouch constantly. basically, unless you make conscious effort to keep good posture or are forced by an authority figure, you likely have significant text neck

[@davidgreer1884]

Thank you ... I’ve had a trapped nerve in my neck for 8 weeks since I fell slipping on ice . The pain on my right shoulder has been agony I used the chin tuck and over and my neck crunched into place and felt instant relief.... Convinced and concerted Thank you ❤️

[@kashinisharma9501]

I am a physical therapist working in INDIA. I get motivated by seeing you both.

[@xdriz]

you guys are amazing, this relieved 2 years of pain

[@zachbates5427]

Thanks guys, I just started a roofing job, my neck and back are killing me and you guys helped my morning and possibly the rest of my daily habits !

[@isybelle3]

Thank you. I've been looking for some relief with a pinched nerve in my shoulder and just by sitting up, doing the head tuck and the arm raises, I already have some relief!

[@youssefbentachfin]

Thank you very much I’m doing well when I’m practising those movements

[@hollyim]

Hello, I am 26 and have nerve pain down my left arm but sometimes my right too. This video was very helpful. Would you recommend anything else for me to do as well? I have had chronic spinal pain for 9 years and in the last 2 years developed trigeminal neuralgia. I have seen a physio, chiro, osteopath, and acupuncturist as well as my local doctor and pain management team. I have hypermobility EDS too if that's at all relevant. Thank you for taking your time to read my post and as always thank you for your wonderful videos. Holly :)

[@murriemitchell4250]

Awesome tips. Totally needed this. In pain for four days now. Annoying. The chin tucks and the side stretches are helpful.

[@dorisespiritu5510]

thank u very much! i've been suffering from a hot pain on my right side lower shoulder for a yr now, not been checked by a doctor. trying to heal naturally with ur advices, feeling better each day.

[@user-qv6sw5de8o]

All I can say is GOD BLESS YOU BOTH.

[@tung29]

Thank you! Instant relief for me too and my goal is to do these exercises everyday!

[@Foxwood1]

Thank you!!! This was great. It addressed several of the problems I have been having with my neck.

[@user-qj4ww8dz9r]

I love these guys! Helpful with out setting fear in you from the issue. ❤

[@leilaalicea2937]

Thank you thank you thank you!!!!!