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Exercises for quick relief of neck pain radiating to hands

Upper Trapezius Stretch Exercise: The upper trapezius stretch is an exercise that targets the upper trapezius muscle, which is located at the back of your neck and extends down to the middle of your back. To perform this stretch, you can sit or stand upright and gently tilt your head to one side, bringing your ear closer to your shoulder. You should feel a gentle stretch on the opposite side of your neck. Hold the stretch for about 5 seconds and then repeat on the other side.

Median Nerve Glide: The median nerve glide is a movement exercise that helps mobilize the median nerve, which runs from your neck down to your hand. It can be beneficial for conditions like carpal tunnel syndrome or nerve entrapment. To perform this exercise, start with your arm straight out in front of you, palm facing down. Then, slowly bend your wrist downward while simultaneously bending your neck to the opposite side. Next, straighten your wrist and bring your neck back to the center. Repeat the movement in a slow and controlled manner, ensuring you feel a gentle stretch along the path of the median nerve.

Tuck Chin Exercise: The tuck chin exercise is a simple exercise to improve neck posture and strengthen the muscles at the front of the neck. To perform this exercise, sit or stand upright with your shoulders relaxed. Gently draw your chin inward, as if you're trying to create a double chin, while keeping your head level (not tilting it up or down). Hold this position for a few seconds, then release. Repeat the exercise for several repetitions.

Tuck Chin with Neck Flexion: This exercise combines the tuck chin movement with neck flexion to further engage the muscles in the front of the neck. Start in a seated or standing position with your shoulders relaxed. Begin by tucking your chin inward, as in the tuck chin exercise. Then, slowly lower your chin towards your chest, as if you're trying to touch your chin to your sternum. Hold this position for a few seconds, and then return to the starting position. Repeat for several repetitions, ensuring controlled and deliberate movements.

Isometric Contraction Exercise: Isometric contraction exercises involve contracting a muscle without actually moving the joint. They are useful for strengthening and stabilizing specific muscles. In the context of neck exercises, an isometric contraction exercise could involve placing your hand against your forehead and gently pushing your head forward while simultaneously resisting the movement with your neck muscles. This creates tension in the muscles without any actual movement. Hold the contraction for a few seconds, release, and repeat for several repetitions.

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