Neck/shoulder injury: stretches to alleviate knots?
August 27, 2009 2:22 PM Subscribe
Seeking online resources that show you, visually, how to stretch your muscles, particularly upper-back/shoulders/neck area, to alleviate a pinched nerve.
posted by not_on_display to health & fitness (3 answers total) 7 users marked this as a favorite
I injured myself bodysurfing--a wave slammed me hard into the sand, landing me on my shoulders and neck. Immediately after the accident, my right arm felt like I'd hit a funnybone, and my hand was stuck in a claw position. Very quickly, the numbness died down, and I had full range of motion back. (whoo, lucky! Thankfully I was not paralyzed. And then I went back in the water. I couldn't help myself.)
What didn't go away: I now have a lot of sensitivity in my right forearm, wrist, and all fingers but the index and thumb, on the posterior (hair-covered) side. I describe the feeling as, "my arm has a headache." It's also very temperature-sensitive.
I have seen my doctor about this, and he didn't seem too concerned--he supported my theory that it is a pinched nerve. He didn't prescribe muscle-relaxants or painkillers, or send me to a chiropractor, and he said that it should slowly heal within a month or two. He also didn't write me a referral to a physical therapist, which is why I write this AskMe. (The injury happened about a month ago. If the pain persists into mid-October, I will insist that he take a more vigorous tack.)
In the meantime, though, my neck and shoulders are sore a majority of the time, and I'd like to find some stretches to do to alleviate the knots that have set up camp there. (My poor posture is probably not helping, either.) Are there any web resources you've found that have helped you in similar situations with neck/shoulder pain? I prefer learning these things visually; it's easier for me to see things being done that to be told how to do them. I'm not in the market to take a yoga class, seek acupuncture, or other things, not yet. I just want to heat, cool, and lightly stretch the affected area.