Pinched Nerve in Shoulder Blade: Causes, Symptoms and Treatment

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Exercises for the Reduction of a Pinched Nerve in Shoulder Blade

It has already been said that having moderate exercises will support the healing process of your damaged nerve effectively. Still, it is important to move in such a way as to avoid the aggravation of the condition of the damaged nerve. Thus, you are probably wondering about the ways you can you can benefit from exercises in this situation.

Look through this list and you will definitely find something suitable for your condition.

Exercise 1

You will need to stand up stretching the affected arm out. The arm should be held in front of the body. Pay your attention to your elbow, as it shouldn’t be bent.

Now, you should extend this arm to the left or right side. The movement should be directed outwards.

The next step of the exercise is placing the affected arm at your side. You will need to raise this arm behind the body.

Now, try to make a circle using this arm. Your arms should be stretched in front of your body first. Then, you should hold them over your head. The next step is moving them behind you and to the position from which you have started.

After several minutes of the relaxation, it will be reasonable to repeat the exercise once again.

Exercise 2

The second exercise which is particularly effective for the problem with your pinched nerve in the shoulder blade will make you stretch.

You will need to stand erect. Your hands should be clasped behind your back. In case you have met difficulties with perfoming this movement you will need to take a towel or pole holding it in a horizontal position. Of course, these objects can also be held behind your back.

Your clasp hands should be lifted. Pay your attention to your elbows as they still can’t be bent.

Be careful with your posture as it should be correct all the time in order to allow the exercises give positive effects. After several minutes of relaxation, it will be important to repeat the exercises.

Exercise 3

This exercise should be performed in order to make the muscles located around the affected shoulder stronger which will help you to get rid of the pain and prevent the problem with a pinched nerve in the future.

The exercise is a shoulder blade squeeze. You should stand or sit in order to perform the exercise.  Your shoulders should be squeezed together. Again, pay your attention to the correct posture. The position should be held for several seconds. Then you can have a break for relaxation. You should repeat a shoulder blade squeeze at least 5 times in order to get positive results from your exercises.

Exercise 4

This exercise is also aimed to strengthen the muscles located around the affected shoulder blade. You will need to stand. Your arms should be placed at your sides in such a way as the palms will face out. Then, you will need to raise the shoulders in order to hold them as close to your years as it is possible. Such a position should be held for several moments. You can relax for 10 seconds and repeat the exercise.


You can try several yoga exercises for healing the pinched nerve in your shoulder blade as well. This will help you to improve your physical condition, support the healing process of the damaged nerve and prevent further injuries.

Pinched Nerve in Shoulder Blade: Causes, Symptoms and Treatment
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