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Cervical Radiculopathy Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 28-exercise program. These are the movements most people begin with.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
1. Arm Nerve Glides
What it helps: Helps an irritated neck nerve glide freely down the arm, which can ease arm pain, tingling, or numbness. Gentle, repeated motion — never forced.
How often: 2–3 times sets of 10–15 slow glides, daily.
- Sit or stand tall. Start with the affected arm out to the side, elbow bent, palm up.
- Slowly straighten the elbow and ease the arm out while gently tilting your head AWAY — then return as you tilt the head back toward that side.
- Move smoothly in and out of the range, like flossing — never holding at the end or pushing into symptoms.
Tip: Gentle is the rule — ease back the moment it provokes sharp or shooting arm symptoms.
2. Chin Tucks
What it helps: Activates the deep neck muscles that support and protect the cervical spine and hold your head in good alignment.
How often: hold 3–5s sets of 10, several times a day.
- Sit or stand tall, looking straight ahead.
- Gently draw your chin straight back, making a "double chin" — without tilting your head up or down.
- Hold briefly, then relax.
Tip: Small, gentle motion — never force it.
3. Gentle Cervical Range of Motion
What it helps: Keeps the neck moving comfortably so it doesn't stiffen — within the limits your surgeon sets.
How often: 5 each direction repetitions, 1–2 times a day.
- Slowly turn your head side to side, then gently tilt one ear toward your shoulder, within a comfortable, pain-free range.
- Move smoothly and return to center.
Tip: Never force or push into pain.
4. Gentle Shoulder Rolls
What it helps: Eases stiffness around the neck and shoulders, keeping the area loose and comfortable.
How often: 10 each direction repetitions, several times a day.
- Sit or stand tall.
- Slowly roll your shoulders up, back, and down in a smooth circle.
- Repeat, then reverse direction.
Tip: Keep the motion slow and relaxed.
5. Upper Trap & Levator Stretch
What it helps: Loosens the tight neck-to-shoulder muscles that often build up tension and pull on the neck, easing stiffness and discomfort.
How often: 2–3 each side sets of Hold 20–30 seconds, daily.
- Sit or stand tall. Gently tip one ear toward that shoulder until you feel a comfortable stretch down the opposite side of your neck.
- Rest the hand on that side lightly on your head — resting only, no pulling.
- For the back corner of the neck, turn your nose down toward your armpit and ease gently forward.
- Hold each comfortably, then switch sides.
Tip: Gentle and comfortable — never force the neck.
6. Walking Program
What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.
How often: throughout the day.
- Take short walks at a comfortable pace.
- Increase your distance gradually as you feel able.
Tip: Use your assistive device as directed.
7. Shoulder Blade Squeezes
What it helps: Strengthens the muscles between the shoulder blades that hold you upright and support good posture.
How often: hold 3–5s sets of 10–15, a few times a day.
- Sit or stand tall with arms relaxed.
- Gently squeeze your shoulder blades together and slightly down.
- Hold briefly, then release.
Tip: Do not shrug your shoulders up toward your ears.
8. Gentle Neck Isometrics
What it helps: Strengthens the deep muscles that support and steady your neck without moving it — a safe, comfortable way to build the support that eases neck pain.
How often: 5 each direction sets of Hold 5–10 seconds, daily.
- Sit tall with a gentle chin-tuck. Place your palm on your forehead.
- Press your head lightly into your hand and your hand back into your head — a steady, comfortable push with NO movement of the neck.
- Hold, relax, and repeat. Do the same with the hand on the back of the head, then each side.
Tip: Light pressure — about 20–30% effort. This is not a strength test.
See the complete 28-exercise program, phase by phase.
About Cervical Radiculopathy
What the condition is, how it's usually managed, and what to expect — read the Cervical Radiculopathy guide.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.