C7 Neck Exercises

A pinched nerve in your neck, also known as cervical radiculopathy, can cause pain, weakness, numbness, and limited motion, according to Cleveland Clinic.

Your neck contains your cervical spine, which is made up of seven bones: C1 to C7. The C7 nerve root controls your triceps and wrist extensor muscles, and it’s the one most commonly affected by cervical radiculopathy.

Cervical radiculopathy exercises may help reduce your symptoms by encouraging an increased range of motion and building strength, plus improving your posture.

But check with your doctor first to get a proper diagnosis and to make sure neck pain relief exercises are safe for you. Depending on the underlying cause of your condition, some movements might make your pain worse.

Increase Neck Range of Motion

Nerve entrapment may occur as a result of compression from disk trauma or herniation in your neck, as well as simply from the process of aging and disk degeneration, according to research.

As you age, the disks in your neck begin to break down, causing them to press together more than before, according to Cleveland Clinic. This pressure can make your disks stiffer, which may pinch or trap the nerves in your neck.

Compression in your neck may lead to neck stiffness as well, according to Johns Hopkins Medicine. And pain from a pinched nerve may make you less likely to move your neck, which can negatively affect your range of motion.

A typical range of motion, according to Spine Health Foundation, is when your neck can move in several directions: forward (flexion), backward (extension), left and right (rotation), and tilted to either side (lateral bending).

Perform these exercises in a pain-free range, and do 10 repetitions each, if you can.

Neck Flexion‌

1. Sit up tall and squeeze your shoulder blades together — don’t allow your shoulders to shrug up toward your ears.
2. Gently lower your chin toward your chest as if you are nodding very slowly.

Neck Extension‌

1. Sit up tall and squeeze your shoulder blades together — don’t allow your shoulders to shrug up toward your ears.
2. Perform a chin tuck. Pull your chin back as if you are making a double chin.
3. Maintain the chin tuck as you begin to tilt your head to look up toward the ceiling.

Rotation‌

1. Turn your neck to the right, as if attempting to look over your right shoulder.
2. Repeat on the left side.

Lateral Bending‌

1. Sit up tall and squeeze your shoulder blades together — don’t allow your shoulders to shrug up toward your ears.
2. Tip your right ear down toward your right shoulder. You will likely feel a stretch along the muscles on the left side of your neck.
3. Repeat on the left side.

Shoulder Rolls‌

1. Shrug your shoulders up toward your ears.
2. Circle your shoulders back and down, then around to the front.
3. Repeat 10 times in a backward direction, then 10 times in a forward direction.

Strengthen With Neck Isometrics

Neck isometric exercises can strengthen the neck muscles that support your cervical spine without too much head movement, according to one research review. The researchers found that isometric exercises could help reduce neck pain, improve neck dysfunction, and increase range of motion.

Another study also suggests that participating in isometric neck-strengthening training reduces neck pain and improves the power of the flexor, extensor, and rotator muscles.

For each of these exercises, hold for up to 10 seconds, then relax. Repeat three times, as recommended by the North American Spine Society.

Isometric Flexion‌

1. Sit up tall and place a palm on your forehead.
2. Push your palm against your forehead while tightening your neck muscles to keep your head from moving.

Isometric Extension‌

1. Place your palm on the back of your head and gently press your head forward.
2. Tighten your muscles to meet the resistance and keep your head from moving.

‌Isometric Lateral Flexion (Side Bending‌)

1. Place your right palm above your right ear.
2. Tighten the muscles on the right side of your neck as if you are trying to bring your ear to your shoulder.
3. Meet the resistance with your hand.
4. Repeat on the left side.

‌Isometric Rotation‌

1. Place your palm on your right cheek.
2. Tighten your neck muscles as if you are trying to turn your head to look over your right shoulder. Meet the resistance with your hand.
3. Repeat on the left side.

Fix Your Posture

An important part of treatment for C7 impingement is correcting your posture, the aforementioned research says. Many people assume a position with their head too far forward and their shoulders rounded, which makes painful neck conditions worse, according to the North American Spine Society.

These posture-focused exercises may help by targeting muscles in your shoulders and back that help keep your back and neck straight. Also, try to pay attention to your posture throughout the day and correct it whenever you notice yourself slouching.

‌Corner Stretch‌

1. Stand with your feet staggered, facing the corner of a room, where two walls meet.
2. Place one forearm on each wall, with your elbows at shoulder height.
3. Slowly shift your weight over your front leg until you feel a stretch across your chest and the front of your shoulders.
4. Hold for 20 to 30 seconds, then relax. Repeat three times.
5. You can also perform this stretch with your elbows slightly higher than shoulder height and then slightly below shoulder height to target different parts of the muscles.

Scapular Squeezes‌

1. Sit up tall on a firm surface, with your hands resting on your thighs.
2. Squeeze your shoulder blades together and down, as if you are trying to tuck them into your back pockets.
3. Hold for three to five seconds, then relax. Repeat 10 times.

‌Banded Rows‌

1. This exercise will use a resistance band. Attach the middle of the band to a firm object, such as a doorknob, around waist height.
2. Hold one end of the band in each hand, and bend your elbow to 90 degrees.
3. Take a few steps backward until there is tension in the band.
4. Pull your elbows straight back while squeezing your shoulder blades together. Hold for two to three seconds, then slowly return to the starting position.
5. Repeat 10 times, working up to doing three sets in a row.

C7 Cervical Radiculopathy Exercises

After the C7 nerve root leaves the spine, it branches off along the arm. If nerve compression is present for a significant amount of time, you might have weakness in these muscles, according to Cleveland Clinic.

These exercises specifically target the affected area. Perform 10 repetitions of each exercise, working up to three sets.

‌Banded Triceps Extension‌

1. Attach one end of the resistance band to a stable overhead object over an over-the-door anchor, if you have one.
2. Hold the opposite end of the band in the hand of your affected arm.
3. Bend your elbow to 90 degrees and bring it next to your side.
4. Keeping your elbow tight by your side, straighten your elbow against the resistance of the band to bring your hand down by your side.
5. Hold for two to three seconds, then slowly allow the band to rise back up to the starting position.

Push-Ups‌

1. Begin in a plank position, with your body weight supported on your hands and the balls of your feet. Position your elbows close to your body.
2. Lower your body down as far as possible, or until your chest lightly touches the floor.
3. Push back up to the starting position, with your arms straight. If this exercise feels too hard, perform it on your knees rather than in a full plank.
4. Repeat 10 times.