Posture

• If you're suffering from a pinched nerve at the shoulder, you may have brought it about by improper posture or poor technique when carrying heavy items. If this is the case, then exercises may strengthen the shoulder and neck muscles without alleviating the underlying condition. Your doctor may suggest that you correct your posture by not hunching or slouching at the shoulders. If excess body weight is putting pressure on the spine, your doctor may suggest that you attempt to lose weight. While these exercises and stretches will restore motion to the joint and lessen pain, ultimately, engaging in a healthy lifestyle based on good nutrition and proper exercise will do more to prevent a reoccurrence of a pinched nerve in the neck and shoulder. Patients who completely lack the ability to move their affected arm should consult a physician, who may suggest ways to reduce the inflammation, such as ice, ibuprofen and corticosteroids, which will alleviate some of the pain and numbness.
  
  

Seated Exercises

• If you can move your neck in all directions without feeling any numbness or tingling shooting down from your shoulder into your arm or hand, begin doing the following exercises. However, stop immediately if you experience any pain. Perform the following exercises while sitting on the floor and keeping your back straight. Attempt to do three sets of five repetitions of each. Each 5-second hold counts as one repetition.
  
  For the isometric flexion, keep your head looking forward at chin level. Holding your palm against your forehead, use it to provide moderate resistance as you push your forehead into your palm for 5 seconds.
  
  For the isometric extension, keep your head looking forward at chin level. Holding both hands together against the back of your head, use them to provide moderate resistance as you push your head into your hands for 5 seconds.
  
  For the isometric neck side bend, keep your head looking forward at chin level. Holding your palm against your temple, use it to provide moderate resistance as you push your head into your palm for 5 seconds. Make sure to perform this exercise on both sides of your head.
  
  

Lying or Standing Exercises

• While lying on your back, keep your knees bent so that your feet remain flat on the floor. Then, focus on keeping your shoulders flat on the ground as you lift your head toward your chest, holding your chin against your chest for 5 seconds. Perform this 10 times.
  
  While lying on your right side with your arm fully extended along the same plane as your body, lift your head toward your left shoulder and hold for 5 seconds. After resting for 3 seconds, perform this ten more times, then switch to your left side and do the same ten more times.
  
  While on your hands and knees, keep your back straight and let your head hang down toward your chest. Then lift your head until your neck is straight and hold for five seconds. After a 3-second rest, repeat 10 times.
  
  While standing with your neck and back straight and arms at your sides, shrug your shoulders up, trying to bring them toward your ears. Perform this for 3 sets of 10 repetitions.
  
  While standing with your neck and back straight and arms at your sides, slowly raise your arms out to the side until your hands are reaching toward the ceiling. Hold this position for 5 seconds and then slowly lower them back to your sides. Perform this exercise 10 times.
  
  While lying on your back with your knees bent, plant the soles of your feet on the ground. Keeping your neck slightly arched, attempt to push your shoulder blades together. Repeat.