There are a few exercises you can do when you have a pinched nerve in your shoulder. These exercises are simple, yet can be effective for releasing trapped shoulder nerves. Be careful when doing these exercises as overexertion of a particular muscle or nerve may increase or prolong injury. It is also important that you consult with a physical therapist to see which exercise would be most appropriate for you.
Range of Motion Exercise
Stand up and point your affected arm in front of your body. Do not bend your elbow. Now extend your arm outwards away from your body (either left or right). Finally, place your arm at your side and raise it behind your body. Next, perform an arm circle by moving your arm from a relaxed position at your side, stretching it in front of you, over your head, behind you and at your side. Relax and repeat.
Stand up straight with shoulders relaxed and back. Take both your hands and clasp them behind your lower back. If you have trouble performing this stretch, hold on to a pole or towel that is in a horizontal position behind your back. Lifting your clasped hands while keeping your elbows straight, back out away from your body. Maintain an upright posture. Stretch for no longer than half a minute.
Perform a shoulder blade squeeze by standing up or sitting down. Make sure your back is straight, and squeeze your shoulders together. Hold this position for a few seconds and repeat five times. Attempt a shoulder blade shrug by standing up and making sure that your back and neck are straight. Put your arms at your side making sure the palm of your hand is facing outwards. Lift your shoulder blades towards your ear. Hold this position and repeat five times.
It is important that you remember to consult with a medical professional before starting any muscle exercise regimen. A pinched nerve in your shoulder can be a serious issue. Stop lifting or stretching at any point when you are not comfortable. Don’t ever lift, bend or stretch your shoulder to the point of pain as this can increase the risk of further injury.